 |
Light Chicken Stroganoff Recipe | |
Chicken | |
|
Ingredients:
1/2 cup (35 g) sun-dried tomatoes, not packed in oil1 pound (455 g) skinless, boneless chicken breasts, cut crosswise into 1/2-inch (1-cm) strips Ground white pepper 1 1/2 to 2 tablespoons all-purpose flour 1 1/2 tablespoons (23 ml) vegetable oil 1 medium-size onion (about 6 oz./170 g), thinly sliced 8 ounces (230 g) mushrooms, sliced 1/2 teaspoon grated fresh ginger 1/2 teaspoon dried thyme 4 teaspoons cornstarch mixed with 2 tablespoons (30 ml) water 1/2 teaspoon sugar 1 cup (240 ml) plain low-fat yogurt 8 ounces (230 g) medium-wide eggless noodles 2 cloves garlic, minced or pressed 1/4 cup (60 ml) fat-free reduced-sodium chicken broth 3/4 cup (180 ml) dry white wine 2 tablespoons (30 ml) dry sherry Chopped parsley
Directions:
To make this tempting dish, we revised a favorite containing a generous measure of butter and sour cream. The new version is far lower in fat than the original, but just as rich in flavor.Ingredients: In a small bowl, soak tomatoes in hot water to cover until very soft (about 1 hour). Drain well, cut into strips, and set aside. Sprinkle chicken with white pepper; dust with flour and shake off excess. Heat 1 tablespoon (15 ml) of the oil in a wide nonstick frying pan over medium-high heat. Add chicken, about half at a time, and cook, lifting and turning often, until lightly browned (4 to 5 minutes). Remove from pan with a slotted spoon and set aside. When chicken has been cooked, heat remaining 1 1/2 teaspoons oil in pan. Add onion, mushrooms, ginger, and thyme; cook, stirring often, until onion is soft and mushrooms are lightly browned (10 to 12 minutes). Meanwhile, stir cornstarch mixture and sugar into yogurt and set aside. Also, in a 4 1/2- to 5-quart (4.3- to 5-liter) pan, cook noodles in 2 1/2 quarts (2.4 liters) boiling water just until tender to bite (about 10 minutes); or cook according to package directions. Drain, then arrange around edge of a warm deep platter; keep warm. Stir garlic into mushroom mixture and cook for 1 minute. Then stir in broth, wine, and sherry. Bring to a boil, stirring. Add tomatoes, chicken, and yogurt mixture. Bring to a boil, stirring until sauce is thickened. Spoon chicken mixture into center of noodles and sprinkle with parsley. Yield: Makes 4 servings. Nutrition information: Per serving: 526 calories (17% calories from fat), 9 grams total fat, 2 grams saturated fat, 69 milligrams cholesterol, 150 milligrams sodium, 62 grams carbohydrates, 5 grams fiber, 41 grams protein, 147 milligrams calcium, 4 milligrams iron. http://www.thriveonline.com/nutrition/kitchen/entrees/entree42.html 526 calories
| |