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 beans, 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.
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.
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: 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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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