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Healthy Recipes | Chicken Stroganoff

Carol Blair
Friday 13 September 2019
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Everyone will fall in love with this Chicken Stroganoff  – easy, quick and thoroughly yummy. No one will know that this is actually a Slimming World chicken recipe that’s low syn or syn free!  Ready in 30 minutes so wave goodbye to boring midweek meals.

If you thought that you would have to forever forget about creamy chicken casseroles on the Slimming World Plan then think again! This simple chicken recipe in the rich Stroganoff sauce is actually easy to make Low Syn or Syn Free and it tastes every bit as delicious, I promise!

A often-heard refrain at Slimming World meetings is “my husband/ girlfriend/ kids don’t like my ‘diet’ food”. Well forget about cooking separate meals to please everyone, this Chicken Stroganoff recipe will be adored by one and all.

Syn Free Beef Stroganoff never fails results in clear plates from the entire family and is a recipe I make often, as it is so flavoursome and goes with literally anything.

To keep this syn free I use yoghurt, but if you have a few syns spare you can also use low-fat cream cheese. I’ve made this both ways, depending on how much syns I have spare for the day and it’s equally delicious. 

Chicken Stroganoff 

Prep Time: 5 minutes
Cook Time: 25 minutes
Servings: 4
Calories: 256kcal

Ingredients:

  • 1 tbsp Dijon mustard
  • 150 g | ⅔ cup fat-free Quark cheese
  • 1 tsp Worcestershire sauce
  • 2 tbsp chopped parsley
  • 2 garlic cloves , minced
  • 300 g | 10oz white mushrooms , sliced
  • 1 tbsp flour
  • 500 ml | 2 cups beef stock , from a stock cube
  • 600 g / 1.2 lb chicken breasts (mini chicken breasts/chicken tenders)
  • Salt and pepper
  • Low calorie cooking spray (I used Fry Light)
  • 1 onion , finely diced

To serve:
  • Chopped parsley to garnish
  • pasta, rice, mashed potatoes See notes for Extra Easy SP options

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Instructions:

  1. First, Season the chicken with salt and pepper on both sides.
  2. Second, Spray a large skillet or frying pan with low calorie cooking spray.
  3. Next, Heat the pan and cook the chicken for 3 minutes per side over medium heat. If the pan gets very dry add a small splash of the stock. Set the chicken aside.
  4. Deglaze the pan with a splash of beef stock and turn heat down to medium high. Add the onions and cook for 5 minutes.
  5. Stir in the garlic and then add the mushrooms.
  6. Cook the mushrooms, stirring, until golden about 5 minutes.
  7. Add the flour and cook, stirring, for a minute.
  8. Pour in the remaining beef stock and stir to combine.
  9. Lower the heat to a simmer. Stir in the mustard, Worcestershire sauce and add the Quark. Stir until combined, I used a small balloon whisk to do this.
  10. Bring to simmer again and cook over low heat for 3 minutes until sauce is slightly reduced.
  11. Add chicken back in and continue to simmer for 5 minutes until chicken is cooked through.
  12. Add chopped parsley and check the seasoning – add salt and pepper to taste.
  13. Serve over pasta or rice, sprinkle with more fresh parsley.

Notes:

  • Slimming World Chicken Stroganoff tips and FAQs
  • This recipe uses mini chicken breasts which cook very quickly. If you are using whole chicken breasts you will have to butterfly them. Place the chicken on a chopping board and use a sharp knife to slice into the side of the breast, not cutting all the way through. Open the breast up to flatten (this is the ‘butterfly’ part) and then cover with clingfilm and gently flatten using a rolling pin.
  • You can cut the chicken into bite-sized pieces before adding back into the sauce if you like.
  • Keep this recipe SYN FREE: just leave out the flour.
  • Make this recipe Extra Easy SP: serve over celeriac, swede or squash mash or over cauliflower rice.
  • To make a Vegerarian Stroganoff replace the chicken with an extra 600g (1.2 lb) of mixed mushrooms, maybe some wild ones for more taste, and replace the beef with vegetable stock.
  • How to serve Chicken Stroganoff
  • This simple chicken recipe is wonderful over pasta, especially tagliatelle. But I also love it over rice or mash which absorbs the yummy sauce. Make sure to add some extra speed foods to fill up your plate, such as broccoli, wilted spinach or any steamed veggies.



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Carol Blair

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