Chicken Stroganoff
This is a great variation of the classic Beef Stroganoff, just a little lighter! This is perfect for a busy weeknight because the dish comes together by the time the pasta is cooked. I love cooking with mushrooms because they add such a decadent depth of flavour that is low calorie and completely fat free and they are a great sauce of vitamin D and help boost your immune system.
Serves 4
2 tbsp butter
453 g boneless, skinless chicken breasts, fat trimmed off and meat cut into thin strips
1 227 g package of mushrooms (button or cremini), sliced
1 Medium onion, sliced in half moons
5-6 sprigs of fresh thyme (left whole)
3 Cloves of garlic, crushed
2 tbsp whole wheat flour
1/2 Cup white wine
1 1/2 Cups Sodium-reduced chicken Stock
1 tsp grainy Dijon mustard
2 tbsp fat free sour cream
Fresh parsley, chopped, for garnish
Salt
Pepper
1 340 g whole wheat, yolk free Egg Noodles
Place a large pot of water to boil for the noodles, seasoned well with salt and cook the noodles according to package directions. Meanwhile:
Place the butter in a large frying pan and turn the heat to medium high. When the butter has melted, add the chicken, mushrooms, onion and thyme sprigs; season with salt and pepper.
Saute until the chicken is browned and the onions are soft and translucent; the mushrooms should be softened but not dark, about 5 minutes.
Add the garlic and flour to the pan and cook for about a minute (this will get rid of the raw flour flavour), careful to not let the garlic burn.
Add in the wine, stirring constantly because you’re building your sauce now and you don’t want any lumps.
When the wine has created a thick paste in the pan, add in the stock, again stirring constantly until everything has come together. Keep the pan at medium high until the sauce has thickened, then drop the heat to low.
Stir in the Dijon mustard and then season the sauce lightly with salt and pepper.
Keep the pan at low until the noodles are cooked and strained.
Arrange the noodles on a platter when they’re cooked and then mix the sour cream into the chicken mixture; don’t let it come to a boil. Just mix it in until it is incorporated and let it sit until it has warmed through.
Discard the thyme sprigs.
Taste the mixture and taste and adjust the seasoning.
Pour the contents of the pan on top of the noodles evenly and top with the parsley.
Notes:
- I know its 2 tbsp of butter but you’ve cut the fat from the sour cream and this is for 4 people, ½ tsbp of butter isn’ t bad at all and it creates the most amazing sauce.
- Feel free to stir in a cup or two or frozen peas; a great way to sneak in extra veggies, as always season the sauce after adding the veggies.
- If you don’t have any wine on hand then add 2 cups of chicken stock instead.
