Chicken stroganoff

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

Total cost: $ 12.30 / $ 6.15 per serve

(at time of publication)

Ingredients

½ cup brown rice
oil spray
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

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.

Nutrition Info (per serve)

Kilojoules 2290kJ

Calories 547cal

Protein 49g

Total fat 15g

–Saturated fat 5g

Carbohydrates 50g

–Sugars 9g

Dietary fibre 10g

Sodium 550mg

Calcium 160mg

Iron 4mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

HFG tip

This recipe is from our Weeknight meal planner feature – everything you need for four nights of delicious, nutritionist-approved meals for two, for under $75. Just grab your shopping list and get dinner done!

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

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