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Chicken Stroganoff

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Chicken breast cooked in a creamy tomato sauce with mushrooms.

"Beef Stroganoff", a classic in international cuisine, is named after a nineteenth-century Russian diplomat, Count Paul Stroganov. This version replaces beef with chicken.

Preparation : 15 min Cooking : 40 min
290 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

Ingredients

1 chicken breasts, boneless, skinless, cut into 1x5 cm strips 300 g
2 tbsp cornstarch 16 g
1 1/2 tbsp canola oil 23 mL
1 onions, finely chopped 200 g
1 1/2 tbsp margarine non-hydrogenated 22 g
3/4 cup chicken broth 190 mL
12 button (white) mushrooms, thinly sliced 170 g
1 1/2 tbsp tomato paste 23 mL
3 tbsp creamy soy preparation for cooking 45 mL
8 drops Tabasco sauce
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Cut the chicken meat into 1 X 5 cm strips. Coat with cornstarch.
  2. Heat the oil in a frying pan over medium heat. Sauté the finely chopped onion a few minutes until traslucent, then take it out of the pan and set aside on a small plate.
  3. Turn the heat up high, add the margarine, and brown the pieces of chicken in the same pan. Add the warm broth to deglaze the pan. Put the onion back in. Season with salt and pepper. Start cooking gently, covered.
  4. While the meat cooks, prepare the mushrooms, slice them finely and add them to the pan after the chicken has cooked 20-25 min. Cook an additional 10-12 min.
  5. In a small bowl, mix the tomato paste with the soy preparation and Tabasco sauce. Add to the pan and cook over very low heat for 3-5 min. Serve on the warmed plates.

Nutrition Facts Table

per 1 Serving (280g)

Amount

% Daily Value

Calories

290

Fat

13 g

20 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

60 mg

Sodium

230 mg

10 %

Carbohydrate

16 g

5 %

Fibre

2 g

6 %

Sugars

5 g

Protein

26 g

Vitamin A

28 %

Vitamin C

10 %

Calcium

4 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : ¼ serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Saturated Fat, Sodium
Source of  :
Folacin, Iron, Magnesium, Manganese, Vitamin B1, Vitamin B12, Vitamin K, Zinc
Good source of  :
Copper, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin D, Vitamin E
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin A, Vitamin B6

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables 1 ½
Meat and Alternatives 3
Fats 2

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