Chicken Stroganoff | Slimming Friendly
User Reviews
4.7
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Prep Time
5 mins
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Cook Time
25 mins
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Total Time
30 mins
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Servings
4
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Calories
256 kcal
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Course
Main Course
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Cuisine
Russian
Chicken Stroganoff | Slimming Friendly
Description
The Chicken Stroganoff recipe uses mini chicken breasts browned quickly over medium heat, then set aside while the sauce is prepared. Onions and garlic soften and cook with sliced mushrooms until golden before adding flour to thicken. Beef stock, Dijon mustard, Worcestershire sauce, and fat-free Quark cheese create a tangy, creamy sauce. Returning the chicken to the pan allows it to finish cooking in the sauce, ensuring tenderness and flavor infusion.
The sauce's balance of mustard and Worcestershire provides a mild tang that complements the mushrooms' earthiness. The use of Quark keeps the sauce lighter while maintaining creaminess. This stroganoff goes well with pasta like tagliatelle, rice, or mashed potatoes, as these sides soak up the flavorful sauce.
For a vegetarian version, replace chicken with extra mushrooms and use vegetable stock. Cooking times may vary with different mushroom types. The recipe is suitable for about 4 servings and emphasizes quick cooking of small chicken pieces.
Ingredients
- 600 g chicken breast mini chicken breasts/chicken tenders, 1.2 lb
- salt
- black pepper
- cooking spray I used Fry Light, low calorie
- 1 onion , finely diced
- 2 garlic minced, cloves
- 300 g white mushrooms sliced, 10 oz
- 1 tbsp flour
- 500 ml beef stock from a stock cube, 2 cups
- 1 tbsp Dijon mustard
- 150 g Quark cheese fat-free, ⅔ cup
- 1 tsp Worcestershire sauce
- 2 tbsp parsley chopped
To serve
- pasta mashed (for potatoes
- rice
- potato
- parsley chopped, for garnish
Instructions
- Season the chicken with salt and pepper on both sides.
- Spray a large skillet or frying pan with low calorie cooking spray.
- Heat the pan and cook the chicken for 3 minutes per side over medium heat. If the pan gets very dry add a small splash of the stock. Set the chicken aside.
- Deglaze the pan with a splash of beef stock and turn heat down to medium high. Add the onions and cook for 5 minutes.
- Stir in the garlic and then add the mushrooms. Cook the mushrooms, stirring, until golden about 5 minutes.
- Add the flour and cook, stirring, for a minute.
- Pour in the remaining beef stock and stir to combine. Lower the heat to a simmer. Stir in the mustard, Worcestershire sauce and add the Quark. Stir until combined, I used a small balloon whisk to do this.
- Bring to simmer again and cook over low heat for 3 minutes until sauce is slightly reduced.
- Add chicken back in and continue to simmer for 5 minutes until chicken is cooked through.
- Add chopped parsley and check the seasoning – add salt and pepper to taste.
- Serve over pasta or rice, sprinkle with more fresh parsley.
Notes
- Mini chicken breasts cook quickly; if using whole breasts, butterfly them to reduce cooking time.
- Consider serving over tagliatelle, rice, or mashed potatoes to complement the sauce.
- Vegetarian adaptation uses extra mushrooms and vegetable stock instead of chicken and beef stock.
- The sauce is approximately 250 calories per serving without extras like pasta or sides.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 256 kcal
% Daily Value*
| Calories | 256kcal | 13% |
| Carbohydrates | 11g | 4% |
| Protein | 43g | 86% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 96mg | 32% |
| Sodium | 500mg | 21% |
| Potassium | 1087mg | 23% |
| Fiber | 1g | 4% |
| Sugar | 5g | 10% |
| Vitamin A | 205IU | 4% |
| Vitamin C | 8.4mg | 9% |
| Calcium | 29mg | 3% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.7
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