Chicken stroganoff

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

This delicious chicken stroganoff dish will quickly become a dinner-time favourite. Diabetes friendly, it's high in fibre and protein with 3 1/2 serves of vegetables making it a perfect healthy meal.

Serves: 2

Time to make: 30 mins

Ingredients

More weights & measures

½ cup brown rice
spray oil
2 spring onions, chopped
2 cups broccoli florets
3 ½ cups sliced mushrooms
300g skinless chicken breasts, sliced into strips
¾ cup reduced-salt chicken stock
1 tablespoon Dijon mustard
2 teaspoons Worcestershire sauce
½ teaspoon smoked paprika, plus extra to garnish
½ cup frozen broad beansfavaX, defrosted and pods removed
⅓ cup light sour cream
fresh chives, to garnish

Instructions

Stay Awake

In a saucepan, place rice and 1 cup water and stir. Bring to the boil over a medium-high heat. Reduce heat to low and cover, simmering, for 20-25 minutes, until rice is cooked.
Meanwhile, spray a large pan with oil and set over a medium-high heat. Add spring onions and broccoli and cook, stirring, for 3-4 minutes. Add mushrooms and cook, stirring, for 2 minutes. Remove veges from pan and set aside.
Spray pan again with oil and add chicken. Cook for 5 minutes until lightly browned. Add stock, mustard, Worcestershire sauce and smoked paprika. Add veges back to pan, along with broad beans, and bring to a simmer. Cook for 5 minutes, until chicken is cooked through. Add sour cream and stir to combine.
Divide stroganoff between 2 plates and serve with brown rice. Garnish with chives and paprika.

HFG tip

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NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 547 cal

Kilojoules 2290 kJ

Protein 49 g

Total fat 15 g

Saturated fat 5 g

Carbohydrates 50 g

Sugar 9 g

Dietary fibre 10 g

Sodium 550 mg

Calcium 160 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.