Ingredients
- 1/2 cup (35 g) sun-dried tomatoes, not packed in oil
- 1 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
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Submitted 6/13/05.
Source: www.thriveonline.com
Submitted By: Meryl
starmer@prodigy.net
Light Chicken Stroganoff