Prep Time: 5 mins | Cook Time: 25 mins | Total Time: 30 mins | Servings: 4
Super good who would have thought that this recipe is slimming friendly? Perfect for the whole family and busy days as it comes together in less than thirty minutes!
Ingredients
600 grams/1.2 pound chicken breasts (mini chicken breasts/chicken tenders)
Salt and pepper
Low-calorie cooking spray (I used Fry Light)
1 onion, finely diced
2 garlic cloves, minced
300 grams/10 ounces white mushrooms, sliced
1 tablespoon flour
500 ml/2 c. beef stock, from a stock cube
1 tablespoon Dijon mustard
150 grams or ⅔ c. fat-free Quark cheese
1 teaspoon Worcestershire sauce
2 tablespoons chopped parsley
To serve:
pasta, rice, mashed potatoes
Chopped parsley to garnish
How to make Chicken Stroganoff
Step 1: On both sides, season the chicken with salt and pepper.
Step 2: Grease with low-calorie cooking spray a large skillet or frying pan.
Step 3: Cook the chicken in the hot pan for about 3 minutes on each side over medium heat. Add a splash of the stock if the pan gets very dry. Remove the chicken from the pan and set it aside.
Step 4: With a splash of beef stock, deglaze the pan. Adjust the heat to medium-high, then add in the onions. Cook the onions for about 5 minutes.
Step 5: Add in the garlic, stir, then add in the mushrooms. Cook for about 5 minutes, stirring until golden.
Step 6: Stir in the flour and cook for a minute more.
Step 7: Into the pan, pour in the rest of the beef stock and stir. Decrease the heat to a simmer before stirring in the mustard and Worcestershire sauce. Add in the Quark. Stir well until incorporated using a small balloon whisk.
Step 8: Bring the mixture to a simmer and cook for another 3 minutes over low heat until the sauce has reduced a bit.
Step 9: Put the chicken back and simmer for 5 minutes more until the chicken is cooked through.
Step 10: At this point, add in the chopped parsley and adjust the seasoning according to taste.
Step 11: Enjoy over pasta or rice and garnish with extra fresh parsley.
Notes:
For this recipe, use mini chicken breasts as they cook pretty quickly. Butterfly whole chicken breasts, place them on a cutting board, slice the breasts with a sharp knife into the side but do not cut all the way through, open them up, then flatten. Cover the chicken with cling film and using a rolling pin, gently flatten them.
If you like, you can slice the chicken into bite-sized pieces before putting back into the sauce.
You can replace the chicken with another 600 grams or 1.2 pounds of mixed mushrooms to make this a Vegetarian Stroganoff. For more taste, you can use some wild mushrooms, too. Then, use vegetable stock instead of the beef broth.
This recipe is about 250 calories without any extras and 4 WeightWatchers SmartPoints.
To serve Chicken Stroganoff:
I love this recipe over pasta, especially tagliatelle. You can also serve this over rice or mash to absorb the sauce. For a full meal, enjoy this may be broccoli, wilted spinach, or any steamed veggies on the side.
Nutritional Facts:
Calories: 256kcal | Carbohydrates: 11g | Protein: 43g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 96mg | Sodium: 500mg | Potassium: 1087mg | Fiber: 1g | Sugar: 5g | Vitamin A: 205IU | Vitamin C: 8.4mg | Calcium: 29mg | Iron: 1.7mg
Ingredients
- 600 grams/1.2 pound chicken breasts (mini chicken breasts/chicken tenders)
- Salt and pepper
- Low-calorie cooking spray (I used Fry Light)
- 1 onion, finely diced
- 2 garlic cloves, minced
- 300 grams/10 ounces white mushrooms, sliced
- 1 tablespoon flour
- 500 ml/2 c. beef stock, from a stock cube
- 1 tablespoon Dijon mustard
- 150 grams or ⅔ c. fat-free Quark cheese
- 1 teaspoon Worcestershire sauce
- 2 tablespoons chopped parsley
- To serve:
- pasta, rice, mashed potatoes
- Chopped parsley to garnish
Instructions
Step 1: On both sides, season the chicken with salt and pepper.
Step 2: Grease with low-calorie cooking spray a large skillet or frying pan.
Step 3: Cook the chicken in the hot pan for about 3 minutes on each side over medium heat. Add a splash of the stock if the pan gets very dry. Remove the chicken from the pan and set it aside.
Step 4: With a splash of beef stock, deglaze the pan. Adjust the heat to medium-high, then add in the onions. Cook the onions for about 5 minutes.
Step 5: Add in the garlic, stir, then add in the mushrooms. Cook for about 5 minutes, stirring until golden.
Step 6: Stir in the flour and cook for a minute more.
Step 7: Into the pan, pour in the rest of the beef stock and stir. Decrease the heat to a simmer before stirring in the mustard and Worcestershire sauce. Add in the Quark. Stir well until incorporated using a small balloon whisk.
Step 8: Bring the mixture to a simmer and cook for another 3 minutes over low heat until the sauce has reduced a bit.
Step 9: Put the chicken back and simmer for 5 minutes more until the chicken is cooked through.
Step 10: At this point, add in the chopped parsley and adjust the seasoning according to taste.
Step 11: Enjoy over pasta or rice and garnish with extra fresh parsley.
Notes:
For this recipe, use mini chicken breasts as they cook pretty quickly. Butterfly whole chicken breasts, place them on a cutting board, slice the breasts with a sharp knife into the side but do not cut all the way through, open them up, then flatten. Cover the chicken with cling film and using a rolling pin, gently flatten them.
If you like, you can slice the chicken into bite-sized pieces before putting back into the sauce.
You can replace the chicken with another 600 grams or 1.2 pounds of mixed mushrooms to make this a Vegetarian Stroganoff. For more taste, you can use some wild mushrooms, too. Then, use vegetable stock instead of the beef broth.
This recipe is about 250 calories without any extras and 4 WeightWatchers SmartPoints.
To serve Chicken Stroganoff:
I love this recipe over pasta, especially tagliatelle. You can also serve this over rice or mash to absorb the sauce. For a full meal, enjoy this may be broccoli, wilted spinach, or any steamed veggies on the side.
