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 (here’s more on how to make perfectly browned sautéed 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 extra-virgin olive oil
- 1 onion quartered and thinly sliced
- 16 oz. mushrooms sliced
- 3 tablespoons all-purpose flour
- 2 cups chicken stock/broth vegetable can also be used
- 1 cup Greek yogurt
- kosher salt to taste
- black pepper to taste
- 2 cups cooked chicken such as rotisserie
- 16 oz. fettuccini or other noodles, whole wheat or regular
- Cook pasta according to directions in heavily salted water until 1 minute BEFORE it's al dente.
- Meanwhile, sauté the onions in the olive oil (2 tablespoons) in a large pot or skillet over medium-high heat until softened and starting to brown (about 3 minutes)
- Add the sliced mushrooms and 1/2 tsp. salt to the pot and sauté for a few minutes more until most of the liquid has evaporated and mushrooms have developed a golden brown color, stirring infrequently (about 4 minutes).
- Add the all-purpose flour (3 tablespoons) and stir to coat each mushroom well, getting rid of as many chunks of flour as possible and cooking out the raw flour taste (about 1 minute).
- Add the chicken stock gradually and stir well, incorporating the flour as much as possible. Add the almost al dente pasta and 1/2 cup of the pasta cooking water. Bring to a simmer to thicken and finish cooking the pasta, stirring frequently (about 2 minutes).
- Add the cooked chicken and Greek yogurt and heat through. Taste and adjust seasoning as necessary. Serve hot.
- Make it more flavorful: Add sherry or white wine to the cooked mushrooms before adding the flour to deglaze, stirring any browned bits as you go. You can also use sour cream instead of Greek yogurt for a richer taste.
- Be sure to heavily salt the pasta water- I usually add about two whole tablespoons of kosher salt to the cooking water when I make pasta of any kind!
- Make it vegetarian: leave the chicken out and make sure to use vegetable broth instead of chicken.
- The provided nutrition information does not include any added sodium from seasoning to taste, any optional ingredients, and it does not take brands into account. Feel free to calculate it yourself using this calculator or by adding the recipe to Yummly.