Low-fat E-z Chicken Stroganoff

Low-Fat E-z Chicken Stroganoff Recipe | Russian Cuisine

Region / culture: Russia | Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 4

Introduction

Low-fat E-z Chicken Stroganoff is a delicious and healthy twist on the classic beef stroganoff recipe. This dish is perfect for those looking to enjoy a comforting meal without all the added fat and calories.

History

Chicken stroganoff is a variation of the traditional Russian dish, beef stroganoff. The original recipe dates back to the 19th century and has since been adapted in many different ways. This low-fat version of the dish is a modern take on the classic recipe, using lean chicken breast and low-fat ingredients.

Ingredients

2 chicken breasts, skinned, boned and sliced into 1-inch strips
0.25 tsp minced garlic
0.25 tsp white pepper (if available)
0.5 cup low-fat, reduced-sodium cream of chicken soup
1 cup sliced mushrooms
1 cup plain yogurt or fat-free sour cream
2 tbsp sherry
0.25 cup fat-free parmesan cheese

How to prepare

Grease a casserole dish and place chicken pieces in it.
In a bowl, combine garlic, yogurt or sour cream, soup, pepper, sherry, and mushrooms.
Pour the mixture over the chicken.
Sprinkle cheese over the top.
Cover the casserole dish and microwave on high for ten minutes or until the chicken is no longer pink.
Serve with noodles, rice, or bulgur.

Variations

Use turkey breast or tofu in place of chicken for a different twist on the dish.
Add in different herbs and spices such as paprika or thyme for extra flavor.

Notes

This recipe can also be baked in a traditional oven at 400°F (204°C) for 25 minutes.

Cooking Tips & Tricks

Be sure to slice the chicken breasts into thin strips to ensure they cook evenly.

- Use low-fat or fat-free sour cream to reduce the overall fat content of the dish.

- Feel free to add in extra vegetables such as bell peppers or peas for added nutrition and flavor.

Serving Suggestions

Serve Low-fat E-z Chicken Stroganoff over cooked noodles, rice, or bulgur for a complete meal. Add a side salad or steamed vegetables for added nutrition.

Cooking Techniques

This recipe can be easily prepared in a microwave-safe casserole dish for a quick and convenient meal.

Ingredient Substitutions

Feel free to substitute low-fat Greek yogurt for sour cream if desired. You can also use low-sodium chicken broth in place of cream of chicken soup.

Make Ahead Tips

Prepare the chicken stroganoff mixture ahead of time and store it in the refrigerator until ready to cook. This dish also reheats well for leftovers.

Presentation Ideas

Garnish the dish with fresh parsley or chives for a pop of color and added flavor.

Pairing Recommendations

Pair Low-fat E-z Chicken Stroganoff with a crisp green salad and a glass of white wine for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of Low-fat E-z Chicken Stroganoff contains approximately 250 calories.

Carbohydrates

This recipe contains approximately 15 grams of carbohydrates per serving.

Fats

Each serving of Low-fat E-z Chicken Stroganoff contains around 10 grams of fat.

Proteins

With 25 grams of protein per serving, this dish is a great source of lean protein.

Vitamins and minerals

Chicken is a good source of essential vitamins and minerals such as vitamin B6, niacin, and selenium.

Alergens

This recipe contains dairy (sour cream and cheese) and wheat (if served with noodles), so be cautious if you have allergies to these ingredients.

Summary

Low-fat E-z Chicken Stroganoff is a balanced meal that provides a good mix of protein, carbohydrates, and fats. It is a healthier alternative to traditional stroganoff recipes.

Summary

Low-fat E-z Chicken Stroganoff is a delicious and healthy meal option that is easy to prepare and full of flavor. Enjoy this dish as a comforting and satisfying dinner any night of the week.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a cold winter day and I was flipping through an old cookbook that had been passed down to me from my own grandmother. The pages were yellowed and stained, a testament to the many delicious meals that had been made from its recipes over the years.

As I scanned the pages, a recipe for Low-fat E-z Chicken Stroganoff caught my eye. It was a healthier version of the traditional beef stroganoff, using chicken breast and low-fat sour cream instead of heavy cream. The ingredients were simple and easy to find, and the instructions seemed straightforward. I knew I had to give it a try.

I had always loved cooking, ever since I was a little girl watching my own mother in the kitchen. She was a wonderful cook and taught me the importance of using fresh, quality ingredients and taking the time to prepare a meal with love and care. I had spent many hours in the kitchen with her, learning the secrets of her delicious recipes and developing my own skills and techniques.

Over the years, I had collected recipes from friends, family, and even strangers. I had a whole box filled with handwritten recipes on index cards, torn out of magazines, and printed from websites. Each one held a special memory or story behind it, and I treasured them all.

As I gathered the ingredients for the Low-fat E-z Chicken Stroganoff, I couldn't help but think of the different sources I had acquired my recipes from. Some were passed down from generation to generation, like my grandmother's cookbook. Others were shared with me by friends at church potlucks or neighborhood gatherings. And some I had discovered on my own, through trial and error and a love of experimenting in the kitchen.

I started by browning the chicken breast in a hot skillet, the sizzle and aroma filling the air. I added onions and mushrooms, letting them sauté until they were soft and fragrant. Then came the low-fat sour cream, a creamy addition that would give the dish its signature stroganoff flavor.

As I stirred the ingredients together, I thought back to the first time I had tasted beef stroganoff. It was at a fancy restaurant in the city, a special treat for my birthday. I had never tasted anything like it before – the rich, creamy sauce, the tender beef, the savory mushrooms. It was love at first bite.

But as much as I loved beef stroganoff, I knew it wasn't something I could indulge in often. It was heavy and decadent, a special occasion meal rather than an everyday dish. That's why the idea of a low-fat version was so appealing to me. It promised all the flavor and comfort of the original, but with a healthier twist.

As the Low-fat E-z Chicken Stroganoff simmered on the stove, the sauce thickening and the flavors melding together, I couldn't wait to dig in. I served it over a bed of fluffy egg noodles, a classic pairing that never failed to satisfy.

The first bite was pure bliss. The chicken was tender and juicy, the sauce creamy and tangy, the mushrooms adding a burst of earthy flavor. It was everything I had hoped for and more – a comforting, satisfying meal that didn't leave me feeling guilty or weighed down.

As I sat at the table, savoring each bite and enjoying the company of my family, I couldn't help but smile. This recipe had been a success, a new addition to my ever-growing collection of cherished recipes. And as I looked around at the faces of my loved ones, I knew that this dish would become a favorite in our home for years to come.

And so, that's the story of how I learned to make Low-fat E-z Chicken Stroganoff. It's a recipe that holds a special place in my heart, not just for its delicious taste, but for the memories and stories that accompany it. Cooking is more than just following a set of instructions – it's about love, creativity, and sharing a piece of yourself with those you care about. And that's something I will always hold dear.