Migraine Friendly Cooking: Hamburger Stroganoff


1/2 lb lean hamburger

2 shallots, chopped fine

1 clove garlic, chopped fine

1 cup mushrooms, chopped

1 teaspoon olive oil

1 cup COLD chicken stock

1/4 cup flour

1 teaspoon salt

1 teaspoon garlic powder

1/4 teaspoon pepper

2 oz. neufchatel cheese or cream cheese

1 cup milk

7 oz. cooked egg noodles or spaghetti noodles, if desired

Cooking Instructions

Brown hamburger, shallots, garlic, mushrooms, and olive oil together over medium heat in a large skillet until beef is browned. Drain. Stir chicken stock and flour together with a fork until smooth, then pour into skillet. Add spices and cream cheese. Stir until cream cheese is melted. Reduce heat to simmer and continue stirring for approximately three minutes. Add milk and heat until warm. Pour over noodles, if desired, and enjoy!

*1 lb. beef round steak may be used instead of hamburger. Cut steak into bite size pieces and brown for approximately 6-8 minutes before adding the shallots, garlic, olive oil and mushrooms.


Heidi Gunderson is the author of Migraine-Free Cooking!, a trigger-free cookbook for migraine sufferers, endorsed by Dr. David Buchholz of The Johns Hopkins University School of Medicine. She has made it her mission to help others lead a life free of pain through healthy lifestyle choices. Heidi has a degree in education, and has recently taken science courses at a nearby college with plans to earn a degree in Food Science in the future. This is a change from her original course of action to be a dietitian, because she believes a degree in food science will allow her to market migraine-friendly food to the general public. Heidi has been mentioned in numerous migraine blogs and online sites. She is also mentioned on the Migraine Research Foundation website and has had her recipes featured in the April 2011 issue of Today’s Diet & Nutrition Magazine.

You can find more of Heidi’s recipes along with information for purchasing her book and Dr. Buchholz’s book on her websites http://migrainefreecooking.com & http://migrainefreecooking.blogspot.com

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