Olive Magazine
chicken and mushroom stroganoff

Chicken stroganoff

Published: March 24, 2021 at 1:48 pm
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  • Preparation and cooking time
    • Total time
  • Easy
  • Serves 4

High-protein, low-calorie, low-salt, low-fat... this flavoursome chicken, mushroom and spinach stroganoff is the perfect healthy midweek dinner, served with brown rice

  • High protein
  • Low calorie
  • Low fat
  • Low salt
  • High protein
  • Low calorie
  • Low fat
  • Low salt
Nutrition:
HighlightNutrientUnit
low inkcal480
low infat10.1g
saturates2.2g
carbs54g
sugars6.3g
fibre6.9g
high inprotein39.8g
low insalt0.7g
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Make this healthy chicken stroganoff, then check out our beef stroganoff, mushroom stroganoff and pork stroganoff.

We've also got more healthy chicken recipes to try, including our healthy chicken stew, healthy chicken casserole and healthy chicken tikka masala.

Make this healthy chicken stroganoff, then check out our beef stroganoff, mushroom stroganoff and pork stroganoff.

We've also got more healthy chicken recipes to try, including our healthy chicken stew, healthy chicken casserole and healthy chicken tikka masala.

Ingredients

  • 2 tbsp olive oil
  • 2 long shallots, thinly sliced
  • 200g chestnut mushrooms, thickly sliced
  • 2 cloves garlic, crushed
  • 450g skinless chicken breasts, thinly sliced
  • 1½ tbsp cornflour
  • 150ml chicken stock
  • 1½ tsp Dijon mustard
  • 80g baby spinach
  • 150g natural yogurt
  • 1 lemon, juiced to make 1 tsp
  • 600g cooked brown rice
  • 320g steamed green beans
  • ½ a small bunch flat-leaf parsley, chopped
  • 2 tbsp olive oil
  • 2 long shallots, thinly sliced
  • 200g chestnut mushrooms, thickly sliced
  • 2 cloves garlic, crushed
  • 450g skinless chicken breasts, thinly sliced
  • 1½ tbsp cornflour
  • 150ml chicken stock
  • 1½ tsp Dijon mustard
  • 80g baby spinach
  • 150g natural yogurt
  • 1 lemon, juiced to make 1 tsp
  • 600g cooked brown rice
  • 320g steamed green beans
  • ½ a small bunch flat-leaf parsley, chopped

Method

  • STEP 1

    Heat 1 tbsp of the oil in a non-stick frying pan over a medium heat. Cook the shallots for 10 minutes until softened, reducing the heat and adding a splash of water if they start to catch.

  • STEP 2

    Add the mushrooms and cook for 5 minutes until softened and starting to turn golden. Add the garlic and cook for a further minute, season well and then scrape everything into a bowl.

  • STEP 3

    Put the chicken in a large bowl and season. Sprinkle over the cornflour and toss to coat. Wipe the frying pan clean and add the remaining oil. Fry the chicken for 3-4 minutes or until golden.

  • STEP 4

    Add the stock and mustard, along with the mushroom mixture. Simmer for 5 minutes or until the chicken is cooked through, and then stir in the spinach, cooking until just wilted. Add the yogurt and bring to a gentle bubble – don’t simmer for too long or it may split. Stir in the lemon juice and season to taste. Serve with brown rice, green beans, the parsley and a final sprinkle of black pepper.

  • STEP 5

    Heat 1 tbsp of the oil in a non-stick frying pan over a medium heat. Cook the shallots for 10 minutes until softened, reducing the heat and adding a splash of water if they start to catch.

  • STEP 6

    Add the mushrooms and cook for 5 minutes until softened and starting to turn golden. Add the garlic and cook for a further minute, season well and then scrape everything into a bowl.

  • STEP 7

    Put the chicken in a large bowl and season. Sprinkle over the cornflour and toss to coat. Wipe the frying pan clean and add the remaining oil. Fry the chicken for 3-4 minutes or until golden.

  • STEP 8

    Add the stock and mustard, along with the mushroom mixture. Simmer for 5 minutes or until the chicken is cooked through, and then stir in the spinach, cooking until just wilted. Add the yogurt and bring to a gentle bubble – don’t simmer for too long or it may split. Stir in the lemon juice and season to taste. Serve with brown rice, green beans, the parsley and a final sprinkle of black pepper.

Check out our best healthy chicken recipes

Mediterranean chicken traybake

Check out our best healthy chicken recipes

Mediterranean chicken traybake

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