Name: Healthy chicken stroganoff
Total time: 40 min
Yield: Serves 4
Ingredients: 2 tbsp olive oil; 2 long shallots, thinly sliced; 200g chestnut mushrooms, thickly sliced; 2 cloves garlic, crushed; 450g skinless chicken breasts, thinly sliced; 1½ tbsp cornflour; 150ml chicken stock; 1½ tsp Dijon mustard; 80g baby spinach; 150g natural yogurt; 1 lemon, juiced to make 1 tsp; 600g cooked brown rice; 320g steamed green beans; ½ a small bunch flat-leaf parsley, chopped

2 tbsp olive oil
2 long shallots
thinly sliced
200g chestnut mushrooms
thickly sliced
2 cloves garlic
crushed
450g skinless chicken breasts
thinly sliced
1½ tbsp cornflour
150ml chicken stock
1½ tsp Dijon mustard
80g baby spinach
150g natural yogurt
1 lemon
juiced to make 1 tsp
600g cooked brown rice
320g steamed green beans
½ a small bunch flat-leaf parsley
chopped

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.