No offense Mom! It’s just that the Beef Stroganoff I grew up with was loaded with calories and fat. It was fantastic, but, what can I say? This is a healthy cooking blog.
Mom’s stroganoff was fantastic, so I decided to find a recipe that would healthify it, but still keep that wonderful, creamy, slightly sour, savory flavor.
If you have a better description of the taste of stroganoff, I’d love to hear it. Mine is a bit lacking.
I found a recipe in Real Simple Magazine that fit the bill. They swap beef for chicken breast, and come up with a healthier version of my favorite stroganoff.
I lightened it up even more, and used light sour cream, instead of full fat, then poured our creamy stroganoff over whole wheat fettuccine noodles.
Happy memories of Mom’s stroganoff, with a few calories and fat shaved off.
Can’t beat that!
* 2 tablespoons olive oil
* 2 medium yellow onions, thinly sliced into rings
* 1 red pepper, seeded and thinly sliced
* 1 1/2 teaspoons kosher salt
* 1/2 teaspoon freshly ground black pepper
* 8 ounces (15 medium) button mushrooms, thinly sliced
* 4 boneless, skinless chicken breasts, cut into 1/2-inch-thick strips
* 1 cup dry white wine
* 1 cup reduced-sodium chicken broth
* 2 tablespoons barbecue sauce
* 1 teaspoon Worcestershire sauce
* 2 tablespoons Dijon mustard
* 1 teaspoon hot sauce
* 1/2 cup light sour cream
- Heat 1 tablespoon of the oil in a large saucepan over medium heat. Add the onions and cook 8 minutes. Add the red pepper, 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, and mushrooms. Cook until veggies are tender.
- Place the vegetables in a colander, reserving both vegetables and liquid.
- Return pan to heat and add the remaining 1 tablespoon of oil. Season the chicken with the remaining 1 teaspoon of salt and 1/4 teaspoon of pepper. Cook the chicken until cooked through, about 5 minutes. Add it to the vegetables.
- Pour the wine, broth, and vegetable liquid into the pan and bring to a boil. Loosen any brown bits stuck to the pan and let cook in the sauce.
- Add the barbecue sauce, Worcestershire, mustard, and hot sauce. Whisk until smooth. Boil until the liquid has reduced by half, to about 1 1/2 cups. The liquid should thicken slightly.
- Reduce heat and whisk in sour cream. Do not let the sauce boil. Return the vegetables and chicken to the pan and simmer until heated through.
What’s good for me in this dish?
Lean chicken breasts are a complete protein, with less saturated fat than beef. Chicken also has cancer protecting B vitamins, including Niacin and B6 for energy.
Mushrooms are super high in selenium, vitamin B2, copper, Vitamin B3, tryptophan, potassium, phosphorus and zinc. Mushrooms contain powerful phytonutrients that contribute to overall health, as well as protecting against certain cancers such as breast cancer. Selenium contributes to the proper function of our antioxidant system. Zinc promotes immune function. There is a list a mile long of the benefits of mushrooms.
* Calories 242 (not including noodles) Calories From Fat 42%
* Calcium 60mg
* Carbohydrate 11g
* Cholesterol 50mg
* Fat 11g
* Fiber 2g
* Iron 1mg
* Protein 19mg
* Sat Fat 4g
* Sodium 527mg
Weight Watchers Points 5
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.
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