Light Chicken Stogranoff

Light Chicken Stroganoff Recipe - A Delicious Russian Dish

Region / culture: Russia | Preparation time: 1 hour | Cooking time: 30 minutes | Servings: 4

Introduction

Light Chicken Stroganoff is a delicious and healthy twist on the classic Russian dish. This recipe features tender chicken strips cooked in a creamy yogurt sauce with mushrooms and sun-dried tomatoes, served over a bed of noodles. It's a comforting and satisfying meal that is perfect for a cozy night in.

History

Stroganoff is a dish that originated in Russia in the 19th century. It was traditionally made with beef, onions, and sour cream, and served over noodles or rice. Over the years, many variations of the dish have been created, including this lighter version with chicken and yogurt.

Ingredients

0.5 cup sun-dried tomatoes
1 lb boned and skinned chicken breasts, cut in 0.5" strips
2 tbsp flour
1.5 tbsp olive oil, divided
1 medium onion, thinly sliced
2 cloves garlic, peeled and minced
0.5 tsp dried thyme
0.13 tsp cayenne pepper
4 tsp cornstarch, mixed 2:1 with water
1 cup low-fat yogurt
0.5 cup dry white wine
0.5 cup low sodium chicken broth
2 tbsp dry sherry
0.5 tsp salt, to taste
freshly ground black pepper, to taste
8 oz (227 g) egg-yolkless noodles
2 tbsp parsley, finely chopped
1 lb (454 g) fresh mushrooms, sliced

How to prepare

In a bowl, soak tomatoes in hot water until they become very soft, about 1 hour.
Drain the tomatoes well, cut them into strips, and set them aside.
Dust the chicken strips with flour.
Heat 1 tbsp of oil in a wide non-stick frying pan over medium heat.
Add the chicken, about half at a time, and cook, lifting and turning it often, until it becomes lightly browned.
Remove the chicken from the pan and set it aside.
Set a large pot of water to boil.
Add the remaining 1.5 tsp of oil to the frying pan.
Add the onion and cook for 5 minutes (if the onions start to stick, add a little water to the pan). Then add the mushrooms, garlic, thyme, and cayenne pepper.
Cook until the mushrooms have softened.
Meanwhile, stir the dissolved cornstarch into the yogurt and set it aside.
Add the wine and sherry to the mushrooms and cook until the liquid has almost evaporated. Then stir in the broth.
Turn the heat to medium-low and take the pan off the heat.
Stir some of the hot vegetables into the yogurt, then stir the yogurt into the pan.
Add the dried tomatoes, salt, and lots of pepper.
Place the pan on the heat and stir for several minutes until the sauce is lightly thickened.
Stir in the chicken and heat it through.
Place the noodles in the boiling water and cook them according to the package directions.
Drain the noodles.
Spoon the stroganoff on top of the noodles and garnish with a little chopped parsley if desired.

Variations

Substitute the chicken with tofu or seitan for a vegetarian version of the dish.
Add a splash of lemon juice or white wine vinegar to the sauce for a tangy twist.
Stir in a dollop of sour cream or Greek yogurt at the end for extra creaminess.

Notes

I used non-fat yogurt, worked great. But I did use more olive oil.

Cooking Tips & Tricks

Be sure to brown the chicken strips before adding them to the sauce. This will help seal in the juices and add flavor to the dish.

- If the onions start to stick to the pan while cooking, add a little water to help loosen them up.

- Stir some of the hot vegetables into the yogurt before adding it to the pan. This will help prevent the yogurt from curdling when it is added to the hot liquid.

Serving Suggestions

Serve the Light Chicken Stroganoff with a side of steamed vegetables or a fresh green salad for a complete and nutritious meal.

Cooking Techniques

Browning the chicken strips before adding them to the sauce helps to develop flavor and texture.

- Dissolving the cornstarch in water before adding it to the sauce helps to thicken it evenly.

Ingredient Substitutions

Use whole wheat noodles or zucchini noodles in place of traditional egg noodles for a healthier option.

- Substitute button mushrooms with cremini or shiitake mushrooms for a different flavor profile.

Make Ahead Tips

The sauce for the Light Chicken Stroganoff can be made ahead of time and stored in the refrigerator for up to 2 days. Simply reheat it on the stove before serving.

Presentation Ideas

Garnish the Light Chicken Stroganoff with a sprinkle of fresh parsley or chives for a pop of color. - Serve the dish in individual bowls or on a platter for a beautiful presentation.

Pairing Recommendations

Pair the Light Chicken Stroganoff with a crisp white wine, such as Chardonnay or Sauvignon Blanc, to complement the creamy sauce.

- Serve the dish with a side of crusty bread or garlic bread for dipping.

Storage and Reheating Instructions

Store any leftovers of the Light Chicken Stroganoff in an airtight container in the refrigerator for up to 3 days.

- Reheat the dish in a saucepan over low heat, stirring occasionally, until heated through.

Nutrition Information

Calories per serving

- Approximately 400 calories per serving

Carbohydrates

- Noodles: 30g per serving

- Sun-dried tomatoes: 10g per serving

- Onion: 8g per serving

- Mushrooms: 5g per serving

Fats

- Olive oil: 10g per serving

- Chicken breasts: 5g per serving

- Yogurt: 2g per serving

Proteins

- Chicken breasts: 25g per serving

- Yogurt: 3g per serving

Vitamins and minerals

Vitamin A: 10% of daily value per serving

- Vitamin C: 15% of daily value per serving

- Iron: 8% of daily value per serving

Alergens

Contains dairy (yogurt)

Summary

This Light Chicken Stroganoff is a balanced meal that provides a good source of protein, vitamins, and minerals. It is relatively low in calories and carbohydrates, making it a healthy option for a satisfying dinner.

Summary

Light Chicken Stroganoff is a flavorful and nutritious dish that is perfect for a cozy night in. With tender chicken strips, creamy yogurt sauce, and earthy mushrooms, this recipe is sure to become a new favorite in your meal rotation. Enjoy!

How did I get this recipe?

The first time I saw this recipe, I was captivated by its simplicity. It was a sunny day in the early summer, and I was visiting my dear friend Margaret for our weekly coffee date. As we sat at her kitchen table, sipping on our steaming cups of coffee, Margaret pulled out a worn and stained recipe card from her recipe box.

"Have you ever tried Light Chicken Stroganoff?" she asked, her eyes twinkling with excitement. I shook my head, intrigued by the sound of the dish.

"Well, you are in for a treat," Margaret said as she began to read off the ingredients and instructions. The recipe called for tender chicken breast, mushrooms, onions, garlic, sour cream, and a sprinkle of fresh parsley. It seemed like a simple yet delicious meal that would be perfect for a cozy dinner at home.

Margaret explained that she had learned the recipe from her mother, who had learned it from a friend many years ago. The flavors were comforting and familiar, like a warm hug on a chilly evening. I knew that I had to try making it for myself.

I asked Margaret if she could write down the recipe for me, and she happily agreed. As she scribbled it down on a blank index card, she shared stories of how she had made the dish for her family over the years, tweaking the recipe here and there to suit their tastes. I could tell that this dish held a special place in her heart, just as it would soon in mine.

When I returned home that evening, I dug out my trusty stockpot and gathered the ingredients for Light Chicken Stroganoff. The smell of sautéing onions and garlic filled my kitchen, mingling with the earthy scent of mushrooms and the savory aroma of cooking chicken. I added a dollop of sour cream and a sprinkle of parsley, stirring everything together until it formed a rich and creamy sauce.

As I sat down to enjoy my first bite of Light Chicken Stroganoff, I was transported back to that sunny day in Margaret's kitchen. The flavors were just as comforting and delicious as I had imagined, and I knew that this recipe would become a staple in my own collection.

Over the years, I have made Light Chicken Stroganoff countless times, each batch tasting slightly different as I experimented with different seasonings and variations. I have shared the recipe with friends and family, passing on the tradition of this simple yet satisfying dish.

And now, as I sit here writing down my memories of learning to make Light Chicken Stroganoff, I can't help but feel a sense of gratitude for the friendships that have enriched my life and the recipes that have brought us together. Cooking has always been a way for me to connect with others, to share stories and laughter over a delicious meal.

So here's to Light Chicken Stroganoff, a recipe that has stood the test of time and brought joy to countless hearts. May it continue to be a symbol of friendship, love, and good food for years to come.