Heart-Healthy Strogonoff de Frango
Looking for a comforting yet nutritious twist on a classic dish? This Heart-Healthy Strogonoff de Frango is a wholesome take on chicken stroganoff, crafted with better-for-you ingredients to satisfy both your taste buds and your wellness goals. Succulent bite-sized chicken is pan-seared and simmered in a luscious, creamy sauce made from low-fat Greek yogurt, unsalted tomato paste, and aromatic spices like paprika and garlic. Mushrooms lend earthy richness while low-sodium chicken broth and Dijon mustard balance the dish with savory depth. Served over brown rice or whole-grain pasta, it's a fiber-packed, heart-smart dinner perfect for any night of the week. Garnished with fresh parsley for a pop of color and flavor, this recipe promises to be light, wholesome, and utterly comforting. Ready in just 40 minutes, it’s the deliciously guilt-free upgrade your weeknight meals need.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 500 grams boneless, skinless chicken breasts (cut into bite-sized cubes)
- 1 medium yellow onion (finely chopped)
- 2 cloves garlic (minced)
- 1 teaspoon paprika
- 2 tablespoons tomato paste (unsalted)
- 1 cup low-sodium chicken broth
- 1 cup plain unsweetened Greek yogurt (low-fat)
- 1 teaspoon Dijon mustard
- 200 grams mushrooms (sliced)
- 1 teaspoon low-sodium soy sauce (optional for extra flavor)
- 2 tablespoons fresh parsley (chopped)
- 4 cups brown rice or whole-grain pasta (cooked according to package instructions)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat 1 tablespoon of olive oil in a large, non-stick skillet over medium heat.
Add the cubed chicken breasts to the skillet and season with a pinch of salt and black pepper.
Cook the chicken for about 5-7 minutes, or until lightly browned and cooked through. Transfer to a plate and set aside.
In the same skillet, add the chopped onion and cook for 2-3 minutes until softened. Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the sliced mushrooms to the skillet and sauté for about 5 minutes until they release their moisture and become tender.
Stir in the paprika, tomato paste, and Dijon mustard, mixing well to coat the vegetables and enhance the flavor.
Pour in the low-sodium chicken broth and soy sauce (if using), then bring the mixture to a gentle simmer.
Reduce the heat and return the cooked chicken to the skillet, allowing the flavors to meld together for about 5 minutes.
Turn off the heat and let the skillet cool slightly before stirring in the plain Greek yogurt. Mix thoroughly until the sauce becomes creamy and smooth, being careful not to boil as this could cause the yogurt to curdle.
Taste and adjust the seasoning with additional salt and pepper if needed.
Serve the Stroganoff de Frango over cooked brown rice or whole-grain pasta, and garnish with fresh parsley.
Nutrition Facts
Calories |
2134 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.1 g | 58% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 441 mg | 147% | |
| Sodium | 2069 mg | 90% | |
| Total Carbohydrate | 218.1 g | 79% | |
| Dietary Fiber | 20.6 g | 74% | |
| Total Sugars | 23.7 g | ||
| Protein | 203.1 g | 406% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 386 mg | 30% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3077 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
