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Healthy Chicken Stroganoff

 Healthy Chicken Stroganoff
When I prepare this meal, I often tell people it's beef Stroganoff. Because of its convincing appearance and taste, they're surprised when I later confide that it's actually chicken. —Lori Borrowman of Schenectady, New York
6 ServingsPrep/Total Time: 30 min.

Ingredients

  • 1 pound fresh mushrooms, sliced
  • 1 large onion, chopped
  • 2 tablespoons butter
  • 1-1/2 pounds boneless skinless chicken breasts, cut into 2-inch strips
  • 1/4 cup browning sauce
  • 1-1/3 cups reduced-sodium beef broth, divided
  • 1 cup white wine or additional reduced-sodium beef broth
  • 2 tablespoons ketchup
  • 2 garlic cloves, minced
  • 1 teaspoon salt
  • 3 tablespoons all-purpose flour
  • 1 cup (8 ounces) fat-free sour cream
  • 6 cups cooked no-yolk noodles

Directions

  • In a large nonstick skillet, saute mushrooms and onion in butter
  • until tender. Remove and set aside. In the same skillet, cook the
  • chicken with browning sauce until browned. Add 1 cup broth, wine or
  • additional broth, ketchup, garlic and salt. Bring to a boil. Reduce
  • heat; cover and simmer for 15 minutes.
  • Combine flour and remaining 1/3 cup broth until smooth; stir into
  • chicken mixture. Add reserved mushroom mixture. Bring to a boil;
  • cook and stir for 2 minutes or until thickened. Reduce heat to low.

2 of 2

Healthy Chicken Stroganoff (continued)

Directions (continued)

  • Stir in sour cream; heat through (do not boil). Serve over noodles.
  • Yield: 6 servings.
Nutritional Facts: One serving (1 cup cup chicken mixture with 1 cup noodles) equals 535 calories, 7 g fat (3 g saturated fat), 80 mg cholesterol, 1,339 mg sodium, 66 g carbohydrate, 4 g fiber, 41 g protein. Diabetic Exchanges: 3-1/2 starch, 3-1/2 lean meat, 1 vegetable, 1 fat.
Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.