Healthy 20-Minute Chicken and Mushroom Stroganoff
User Reviews
4.8
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Prep Time
5 mins
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Cook Time
15 mins
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Total Time
20 mins
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Servings
4 servings
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Calories
448 kcal
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Course
Main Course
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Cuisine
Russian, Eastern European
Healthy 20-Minute Chicken and Mushroom Stroganoff
Description
The Healthy 20-Minute Chicken and Mushroom Stroganoff combines cooked shredded chicken with sautéed onions and mushrooms cooked until golden. Flour is added to coat the mushrooms and cook out the raw taste before gradually adding chicken stock to create a thickened sauce. Almost al dente whole wheat fusilli pasta joins the pan to finish cooking as the sauce thickens.
After the pasta is done, Greek yogurt is stirred in off heat to provide creaminess without curdling. The result is a hearty stroganoff with tender chicken pieces, savory mushrooms, and a creamy, slightly tangy sauce. The whole wheat pasta adds fiber and texture.
This dish suits a quick weeknight dinner offering balanced protein, vegetables, and whole grains. Variations include adding sherry or white wine to the mushrooms for flavor or using sour cream instead of Greek yogurt for richness. Salt the pasta water heavily for best flavor.
To avoid curdling the yogurt, use full-fat Greek yogurt and add it at low heat or off the heat. Vegetarian versions can omit chicken and substitute vegetable broth.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 onion quartered and thinly sliced
- 16 oz. mushrooms sliced
- 2 tablespoons all-purpose flour
- 1 cup chicken stock vegetable can also be used, or broth
- 3/4 cup Greek yogurt preferably full fat, see notes
- kosher salt
- black pepper
- 2 cups chicken such as rotisserie, cooked shredded
- 8 oz. whole wheat fusilli pasta or other noodles, such as egg noodles or fettuccini
Instructions
- Cook pasta according to directions in heavily salted water until 1 minute BEFORE it's al dente.
- Meanwhile, sauté the onions in the olive oil (2 tablespoons) in a large pot or skillet over medium-high heat until softened and starting to brown (about 3 minutes)
- Add the sliced mushrooms and 1/2 tsp. salt to the pot and sauté for a few minutes more until most of the liquid has evaporated and mushrooms have developed a golden brown color, stirring infrequently (about 4 minutes).
- Add the all-purpose flour (2 tablespoons) and stir to coat each mushroom well, getting rid of as many chunks of flour as possible and cooking out the raw flour taste (about 1 minute).
- Add the chicken stock gradually and stir well, incorporating the flour as much as possible. Add the almost al dente pasta and 1/2 cup of the pasta cooking water. Bring to a simmer to thicken and finish cooking the pasta, stirring frequently (about 2 minutes).
- Turn down the heat to low. Add the cooked chicken and Greek yogurt and heat through. Taste and adjust seasoning, adding salt and pepper as necessary to taste. Serve hot.
Notes
- Add sherry or white wine to the mushrooms before flour to enhance flavor through deglazing.
- Use full-fat Greek yogurt to prevent curdling; if using low-fat, add yogurt off heat after cooling slightly.
- Heavily salt pasta cooking water for best flavor—approximately two tablespoons of kosher salt for this amount.
- For vegetarians, omit chicken and substitute vegetable broth for stock.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 448 kcal
% Daily Value*
| Calories | 448kcal | 22% |
| Carbohydrates | 47g | 16% |
| Protein | 33g | 66% |
| Fat | 13g | 20% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 54mg | 18% |
| Sodium | 288mg | 12% |
| Potassium | 661mg | 14% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 29IU | 1% |
| Vitamin C | 9mg | 10% |
| Calcium | 63mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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