Low Fat Strogonoff de Frango
Indulge in the comforting flavors of Brazil with this delicious yet guilt-free Low Fat Strogonoff de Frango recipe! Featuring tender cubes of lean chicken breast cooked in a creamy, flavorful sauce made from low-fat Greek yogurt, tomato puree, and a hint of Dijon mustard, this dish is lightened up without sacrificing taste. Enhanced with earthy mushrooms, aromatic garlic, and a sprinkle of paprika, this wholesome meal comes together in just 40 minutes, making it perfect for busy weeknights. Paired with hearty brown rice and a garnish of fresh parsley, this lower-fat version of the classic Strogonoff de Frango offers a healthier twist while keeping all the rich, savory goodness intact. Great for family dinners or meal prep, it's a satisfying recipe you'll want to make again and again!
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Recipe Information
Ingredients
- 500 grams Boneless, skinless chicken breast
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic cloves, minced
- 200 grams Tomato puree (low sodium)
- 150 grams Low-fat plain Greek yogurt
- 120 milliliters Low-sodium chicken broth
- 1 teaspoon Dijon mustard
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 200 grams Mushrooms, thinly sliced
- 2 tablespoons Chopped parsley (optional, for garnish)
- 2 cups Cooked brown rice (to serve)
Instructions
Cut the chicken breast into bite-sized cubes. Season with salt and black pepper.
Heat the olive oil in a large skillet over medium heat. Add the chicken cubes and cook until lightly browned on all sides, about 5-7 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the chopped onion and cook for 3-4 minutes until it becomes translucent. Add the minced garlic and cook for an additional minute, stirring frequently.
Add the sliced mushrooms to the skillet and cook for 5 minutes, stirring occasionally, until they release their moisture and begin to brown.
Stir in the tomato puree, chicken broth, Dijon mustard, and paprika. Bring the mixture to a simmer and let it cook for 5 minutes.
Reduce the heat to low and stir in the cooked chicken. Simmer gently for another 5 minutes to ensure the chicken is cooked through.
Remove the skillet from the heat and allow it to cool slightly. Stir in the Greek yogurt carefully to avoid curdling, making sure the sauce becomes smooth and creamy.
Taste and adjust seasoning with additional salt or pepper if necessary.
Serve the Low Fat Strogonoff de Frango over cooked brown rice, garnished with chopped parsley if desired.
Nutrition Facts
Calories |
1793 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 440 mg | 147% | |
| Sodium | 1819 mg | 79% | |
| Total Carbohydrate | 155.8 g | 57% | |
| Dietary Fiber | 17.7 g | 63% | |
| Total Sugars | 25.3 g | ||
| Protein | 194.9 g | 390% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 358 mg | 28% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 3472 mg | 74% | |
*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.
