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Tuesday, November 6, 2012

Chicken Stroganoff

A typical stroganoff first hailed from Russia in the late 1800's and is generally made with strips of beef cooked in a sauce with sour cream. Since then, it has become a popular dish throughout the entire world and gained popularity in the US in the 1950's.

To me, this dish always seemed to have a bad connotation associated with it since sour cream was one of the main ingredients used to prepare this dish. I love the combined flavors so I decided to create my own healthier version at home using chicken, skim milk and reduced fat sour cream. It was a delicious alternative and as you can see by the ingredients, most of the items used are staples you probably already have in your kitchen. 

Chicken Stroganoff
24oz. Boneless Chicken, cut in cubes
2 tbsp. All-Purpose Flour
2 tbsp. Extra Virgin Olive Oil
1 tbsp. Butter
2 Scallions, chopped
8oz. Mushrooms, sliced 
1 tbsp. All-Purpose Flour
1c. Low Sodium Chicken Broth
1/2 c. Skim Milk
1/4 c. Reduced Fat Sour Cream (I used Breakstones)
1 tbsp. Parsley, chopped

1. Heat oil and butter in a large, nonstick saute pan. 
2. Add the flour to the cut chicken and mix well. 
3. Add the chicken to the heated oil mixture and cook through; approximately 5-8 minutes. Remove from the pan, cover and set aside. 
4. Add the scallions and mushrooms to the pan and saute for 4-5 minutes until mushrooms start to soften. 
5. Add in 1 tbsp. flour, then add in the vegetable broth and milk. 
6. Stir together, then add the chicken back in, cover the pan and reduce the heat to low. Simmer for 15 minutes, then add in the sour cream and parsley. Serves 4.

*Nutritional Information per Serving(not including pasta or rice): Calories 338, Carbs 7.4g, Fat 15.5g, Protein 37.8g, Fiber 0g
*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.

*If you made this with Beef, regular sour cream and milk: Nutritional Information per Serving(not including pasta or rice): Calories 396, Carbs 7g, Fat 21.8g, Protein 40g, Fiber .5g

*Tip: Serve over buttered egg noodles or rice.


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