A family feast of Chicken Stroganoff
I love food. I love good wholesome food. I love good wholesome food that is going to give me energy but not make me feel sluggish and over-full. I found a recipe for Chicken Stroganoff in the free Woolies “Fresh” magazine and was astounded by the amount of fat and energy it had. 39g of protein, 41g of fat and 695 calories per serve! That is huge.
So, of course I thought – how can I make this recipe so that it is still tasty and doesn’t have ALL that fat and energy? A simple way is to look at the ingredients and figure out which ones are the culprits. In this case it was the sour cream and pasta.
So, with a bit of tweaking, my recipe has ended up with 30g of protein, 10g of fat and 230 calories per serve. WOW! That doesn’t include the condiments or the extra veg on the side – so you could add an extra 50-80 calories for that but they are all healthy additions to the meal. By removing the pasta and adding the vegetables, there is extra fibre, nutrients and flavour to the meal.
What you need:
large frypan, chopping board, sharp knife, table spoon, large plastic spoon to stir the mixture.
- 1 kg of chicken thighs (you could use breasts but I find the sweetness of the thighs is lovely in this recipe) cut into 1.5 cm pieces
- 2 brown onions diced (see note)
- 400 g mushrooms
- 2 tb sp plain flour (see note)
- 2 tb sp tomato paste
- 2 tbl sp Dijon mustard
- 2 tbl sp Worcestershire sauce
- 1.5 cups reduced salt chicken stock
- 1/2 cup white wine
- 1 heaped teaspoon paprika
- 400 mls greek yoghurt
- 3 cups baby spinach
- 1 red capsicum sliced into strips
- parsley to serve
Heat the pan and spray with oil. Brown off the chicken and onions. Place the mushrooms, capsicum and spinach in a bowl. Add all the other ingredients into a food processor and mix until combined. Stir mixture in with the chicken. Stir until the chicken is cooked through. Add the veggies and fold through.
Serve with steamed green beans, carrots and pumpkin or other veggies of your choice.
Serves: 8 – makes plenty for the whole family and even leftovers for another day or to put in the freezer for those busy nights during the week.
NOTE: To make this recipe suitable for FODMAP, replace the onions with the green part of the shallots and use gluten free flour