Oh, Cooking Light. How do I love thee? Let me count the ways. This Chicken and Mushroom Stroganoff is one of many.
This recipe is adapted from the latest issue of Cooking Light (pg. 54 from September 2015)– my favorite cooking magazine- to be even lighter and healthier with a secret ingredient, a bit easier, and super fast (20 minutes!!). And, it’s awesomely delicious!
This Chicken and Mushroom Stroganoff is creamy and decadent tasting, yet guilt-free. It has a taste that’s similar to chicken pot pie or chicken and dumplings- in my opinion, the ultimate chicken comfort foods. It’s full of simple, creamy, salty, gravy-like chicken and mushroom goodness. And the sauce sticks to every piece of pasta in the most delicious way possible- it will be hard to stop eating this one!
But that’s OK, because it’s so healthy :-)
Traditional stroganoff dishes frequently use lots of added butter and heavy cream or sour cream. Now don’t get me wrong- I am the last person to be against the use of any of those ingredients. But this version uses only a small amount of olive oil for added fat, and Greek yogurt to make it super creamy and delicious.
AND IT ONLY TAKES 20 MINUTES!!!!!
I’ll stop shouting and explain how to actually make this now.
First, saute some onions in a couple of tablespoons of olive oil. Inhale deeply. This is the best smell on earth (well, besides fresh cut grass).
Make sure you’re cooking up the pasta at this point, too, so it’s ready to go!
Then, add some mushrooms and salt to the onions and saute for a few minutes. Whenever you saute mushrooms, it’s important to a) add salt (it sucks some of the moisture out), and b) not stir it around too much (this causes the moisture to evaporate faster). These tricks leave you with a concentrated mushroom flavor that won’t make your dish soggy with the liquid from the mushrooms.
Add a few tablespoons of flour and stir to coat in order to thicken the sauce. I generally like to stick with whole grains as part of a real food diet, but when I am making a gravy or sauce that requires a thickener, I usually use white flour. It just does a better job, and reheats better than when you add cornstarch.
Stir in some chicken (or vegetable) broth, some of the water from the pasta, some more salt and pepper, and some Greek yogurt. Bring to a simmer to thicken. Mmmmm… creamy gravy deliciousness. Add some already cooked chicken and the cooked pasta, and viola! Healthy and fast Chicken and Mushroom Stroganoff.
If you don’t have already cooked chicken, fear not. It will take you about ten minutes longer to prepare this meal, but you can simply saute two cut up boneless skinless chicken breasts with a little olive oil, salt, and pepper before cooking everything else and you’ll be all set. Alternatively, you can poach the chicken for an even healthier version.
Recipe below! I made enough to feed an army (the leftovers are great for lunch). Feel free to cut the ingredients in half if you want. Enjoy!
Healthy 20-Minute Chicken and Mushroom Stroganoff
- 2 tablespoons olive oil
- 1 onion quartered and thinly sliced
- 16 oz. mushrooms sliced
- 3 tablespoons flour
- 2 cups chicken or vegetable stock/broth
- 1 cup Greek yogurt
- salt and pepper to taste
- 2 cups cooked chicken meat
- 1 package 16 oz. whole wheat fettucini, or other pasta shape
- Cook pasta according to directions in salted water.
- Meanwhile, saute the onions in the olive oil in a large pot or skillet over medium high heat.
- Add the mushrooms and 1/2 tsp. salt to the pot and saute for a few minutes more until most of the liquid has evaporated (about 4 minutes)
- Add the flour and stir to coat each piece well, getting rid of as many chunks of flour as possible.
- Add a little of the chicken (or vegetable) broth and stir well, incorporating the flour as much as possible. Add the remaining broth, 1/2 cup of the pasta water, some more salt and pepper, and the Greek yogurt. Bring to a simmer to thicken, stirring constantly.
- Add the cooked chicken and heat through.
- Add the pasta; stir to coat.