[Copied this from "The Cardiologist's Wife's Chocolate too Diet, No Sugar, No Fat & Luscious." (on Amazon.com) This recipe's on p. 117. The "MLA" below means Make Lots Ahead. I multiply the recipe, make tons at a time, put leftovers into Ziploc(s), then just pull 'em out to thaw in the morning. Dinnertime, just reheat. No work!]
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MLA Chicken Stroganoff (healthy variation on beef stronganoff)
4 boneless, skinless chicken breast halves
ground pepper to taste
1 medium onion, chopped
1/2 pound fresh mushrooms, sliced
3/4 cup chicken broth
2 tbsp garlic, dried
2 tbsp tarragon, dried
1/2 container Fat Free Sour Cream (8 oz)
Spray skillet with cooking spray.
Rinse chicken breasts, trim fat, cut into smaller pieces, & sprinkle with pepper.
Over medium-high heat, cook chicken until golden on one side. Turn, sautee other side. Push pieces to far side of skillet & pour off any drippings.
Add onion ; cook until softened.
Add garlic, tarragon, & mushrooms; cook for 2 more minutes.
Stir in chicken broth, stir, & lower heat.
Add sour cream, & stir chicken into rest of mixture.
Cover chicken with sauce & simmer for 5 minutes, stirring occasionally.
Makes 4 servings, 235 calories each
Serve over cooked noodles, if desired. (Dreamfield’s or Shirataki)
Dreamfield’s,
1/8th the carbs of regular pasta. Serving size: 2 oz (they swell), 190 calories, Total Fat 1 g, 0 g saturated fat, 0 mg cholesterol, 0 g sugar, total carbs 42 g (dietary carbs, 5 g)
Tofu Shirataki Noodles:
1/30th the carbs of regular pasta. Serving size 2 oz, 20 calories. Each liquid-filled, chilled, package contains 2 servings. Total fat 0.5 g, saturated fat 0 g, cholesterol 0 mg, Sugar 0 g, Total carbs 3 g
To some, the Shiratakis taste a tad weird. It's because they're tofu, not really pasta. Tip: wash them well before cooking, and all that garlic & tarragon (any spices) will override the taste. They're filling, and a faster way of losing weight.
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We love this recipe. I really do make it a lot. This, and other lean chicken recipes.
Hope you love it!
