Chicken Stroganoff

8 Reviews
88% would make this recipe again

Chicken breast cooked in a creamy tomato sauce with mushrooms.

"Beef Stroganoff", a classic in international cuisine, is named after a nineteenth-century Russian diplomat, Count Paul Stroganov. This version replaces beef with chicken.

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Preparation : 15 min Cooking : 40 min
270 calories/serving

Ingredients

1 chicken breasts, boneless, skinless, cut into 1x5 cm strips 300 g
2 tbsp white flour (all purpose) 16 g
1 1/2 tbsp canola oil 23 mL
1 onions, finely chopped 200 g
1 1/2 tbsp margarine non-hydrogenated 22 g
3/4 cup chicken broth, low-sodium 190 mL
12 button (white) mushrooms, thinly sliced 170 g
1 1/2 tbsp tomato paste 28 g
3 tbsp dairy blend 5% 45 mL
1/2 tbsp Worcestershire sauce 8 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Cut the chicken meat into 1 X 5 cm strips. Coat with flour.
  2. Heat the oil in a frying pan over medium heat. Sauté the finely chopped onion a few minutes until traslucent, then take it out of the pan and set aside on a small plate.
  3. Turn the heat up high, add the margarine, and brown the pieces of chicken in the same pan. Add the warm broth to deglaze the pan. Put the onion back in. Season with salt and pepper. Start cooking gently, covered.
  4. While the meat cooks, prepare the mushrooms, slice them finely and add them to the pan after the chicken has cooked 20-25 min. Cook an additional 10-12 min.
  5. In a small bowl, mix the tomato paste with the dairy mix and Worcestershire sauce. Add to the pan and cook over very low heat for 3-5 min, taking care not to let it boil. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

270

Fat

12 g

18 %

Saturated 1.9 g
+ Trans 0.1 g

10 %

Cholesterol

60 mg

Sodium

110 mg

5 %

Carbohydrate

16 g

5 %

Fibre

2 g

7 %

Sugars

6 g

Net Carbs

14 g

Protein

27 g

Vitamin A

28 %

Vitamin C

10 %

Calcium

6 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B2, Vitamin B6
Good source of  :
Copper, Pantothenic Acid, Vitamin B12, Vitamin D, Vitamin E, Zinc
Source of  :
Calcium, Folacin, Iron, Magnesium, Manganese, Vitamin B1, Vitamin C, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 3
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

8 Reviews (8 with rating only) 88% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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