Chicken Stroganoff

Chicken Stroganoff

This is such a yummy dish for the whole family. All the flavours work well together and you will definitely make this again.

CAL P/SERVE
473
kJ P/SERVE
1980
FAT P/SERVE
10.4g
CARBS P/SERVE
36.5g
PROTEIN P/SERVE
53.2g
SUGAR P/SERVE
15.4g
SODIUM P/SERVE
392g
FAT
%
2.1%
ENERGY RDI%
22.7%

You can swap the zucchini for diced eggplant, or even add some sliced capsicum if you wish. This recipe is low sodium, low fat, low sugar and high protein.

Ingredients

  • 1 chicken breast, no skin, sliced
  • 2 tsp. olive oil
  • 80g fettuccine dried
  • 3 Portobello or flat mushrooms, sliced
  • ½ onion sliced
  • 1 tbsp. Worcecshire sauce
  • ½ large zucchini, diced
  • 2 tsp. sweet paprika
  • 2 cloves garlic, crushed
  • 1 tsp. Dijon mustard
  • 1 tbsp. tomato paste
  • ¾ cup light evaporative milk
  • 2 tsp. cornflour
  • ¼ cup water
  • Handful chopped parsley

Method

  1. Cook pasta as per instructions, drain and set aside.
  2. In a non-stick fry pan heat 1 tsp. olive oil and saute onion for 5 minutes.
  3. Add zucchini and mushrooms cooking until softened.
  4. Add 1 tsp. olive oil and cook chicken breast.  Splash Worcestershire sauce, paprika, garlic, stirring for a minute.
  5. Now add milk, water, Dijon mustard tomato paste and parsley, simmering for a couple of minutes.  Add the pasta and mix until combined.
  6. Mix cornflour with a little water in a cup and add to pan, mix until thickened.
  7. Serve with a little sprinkle of extra chopped parsley for garnish.

Nutrition Table

Servings: 2 Serving size:485g
Average Serve Average 100g
Energy 1980 kJ 408 kJ
  473 Cal 97 Cal
Protein 53.2 g 11.0 g
Fat, total 10.4 g 2.1 g
- Saturated 2.8 g 0.6 g
Carbohydrate 36.5 g 7.5 g
- Sugars 15.4 g 3.2 g
Sodium 392 mg 81 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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