Healthy chicken stroganoff
- Preparation and cooking time
- Total time
- Easy
- Serves 4
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- 2 tbsp olive oil
- 2 long shallotsthinly sliced
- 200g chestnut mushroomsthickly sliced
- 2 cloves garliccrushed
- 450g skinless chicken breaststhinly sliced
- 1½ tbsp cornflour
- 150ml chicken stock
- 1½ tsp Dijon mustard
- 80g baby spinach
- 150g natural yogurt
- 1 lemonjuiced to make 1 tsp
- 600g cooked brown rice
- 320g steamed green beans
- ½ a small bunch flat-leaf parsleychopped
Nutrition: per serving
- kcal480low
- fat10.1glow
- saturates2.2g
- carbs54g
- sugars6.3g
- fibre6.9g
- protein39.8ghigh
- salt0.7glow
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.
