Chicken Stroganoff 235 Calories Per Serving Food

CHICKEN STROGANOFF

Steps:

• Bring a large pot of salted water to a boil. Add the noodles and cook as the label directs, then drain. Meanwhile, melt 2 tablespoons butter in a large skillet over medium-high heat. Add the onion and cook until slightly soft, about 2 minutes. Add the mushrooms and cook, stirring, until they begin to brown, about 2 minutes. Add the remaining 1 tablespoon butter, the chicken, flour, paprika, 1 teaspoon salt and 1/4 teaspoon pepper. Cook, stirring, until the chicken browns, about 3 minutes. Add the chicken broth and Worcestershire sauce and bring to a gentle simmer; cook until thickened, about 5 minutes. Stir in the sour cream and season with salt and pepper. Continue simmering gently until the chicken is cooked through, about 2 more minutes. Divide the noodles among plates. Top with the chicken mixture, parsley, some sour cream and paprika.

CHICKEN WITH WINE AND MUSHROOMS

Steps:

• Season chicken breast as desired. I like salt and pepper but you could add any dried herbs you like as well. Heat oil in a large skillet and brown chicken breasts on both sides. Cover and cook until juices run clear. About 6-10 minutes, depending on thickness. Remove chicken and keep warm. If you find you need more oil use some cooking spray instead if you want to keep the fat and calories down.
• In the same skillet using the oil that remains, sauté mushrooms until tender. Add garlic and onions- green and white parts- and cook for a few minutes just to get them aromatic and cooked a little. About 2-3 minutes.
• Add butter and when it's melted stir in wine or broth- I recommend wine! -. (Personally I use one cup broth and one cup wine. I like Pinot Grigio but anything that isn't sweet is good!).
• In a small cup combine water and cornstarch and stir until smooth and dissolved. Add to skillet when broth starts to bubble.
• Cook and stir, keeping it just at a bubble until desired thickness. About 2-3 minutes.
• Return chicken to pan and heat through. Taste for seasoning and add some salt and pepper to taste if desired.
• Serve over rice, noodles or mashed potatoes.
• NOTE: If you want even more sauce add 1 more cup of chicken broth to the wine or broth in step 3. Want the sauce thicker? Add more cornstarch in step 4.

CHICKEN STROGANOFF, 235 CALORIES PER SERVING

Steps:

• 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.
• Note: Dreamfield's Pasta has 1/8th the carbs of regular pasta. Serving size: 2 oz (they swell), 190 calories.
• Tofu Shirataki Noodles have 1/30th the carbs of regular pasta. Serving size 2 oz, 20 calories. Each liquid-filled, chilled, package contains 2 servings.

STICKY ONION CHICKEN (HEALTHY & LOW FAT)

Steps:

• Preheat the oven to 400°F
• Season the chicken breasts with salt and black pepper and place in the bottom of an ovenproof dish.
• Combine the marinade ingredients in a mixing bowl. Pour the marinade over the chicken and leave to marinate for at least 1 hour.
• Place the chicken with the marinade in the oven and bake for 25-30 minutes until fully cooked.
• Serve straight from the oven.