Chicken Stroganoff

Difficulty | Serves 4 | Book 2

Chicken Stroganoff

1 teaspoon crushed garlic (in jar)
600g skinless chicken breast cut into strips
cooking spray
1 cup onion sliced
3 cups mushrooms sliced
2 gherkins finely chopped
2 teaspoons salt-reduced chicken stock powder
2 tablespoons no-added-salt tomato paste
1 tablespoon ground paprika
1 tablespoon cornflour
1 x 340ml can evaporated light milk
35ml skim milk

Per serveChickenRump
Kilojoules1227 (cals 293)1346 (cals 321)
GI RatingLowLow


  1. Sauté garlic with chicken strips, in a large non-stick fry pan that has been generously coated with cooking spray until chicken is browned.
  2. Add onion to pan and cook 2 minutes, place mushrooms into pan and cook a further 2 minutes.
  3. Add gherkins, stock powder, tomato paste, paprika and stir well.
  4. Blend cornflour into milks, add to pan stirring continuously until sauce boils, pepper to taste. Once boiled take off heat as evaporated milk can separate when over boiled.

Variation: Replace Chicken with lean rump steak.

NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people

Suitable to be frozen for 2-3 weeks

Dietitian's tip

Removing the skin from the chicken reduced the amount of saturated fat in the recipe making it suitable for people with diabetes.

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