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
Units: Metric | Imperial (US)
- 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
- 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)
-
Calories 547cal
-
Kilojoules 2290kJ
-
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.
Author: Niki Bezzant - Editor-at-large
Photographer: Melanie Jenkins
First published: Dec 2017
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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