Light Chicken Stogranoff

Description

Source: Sunset Diabetic Cookbook

• Makes 4 servings

Ingredients

• ½ cup sun-dried tomatoes
• lbs boned and skinned chicken breasts, cut in ½" strips
• 2 tbsp flour
• 1½ tbsp olive oil, divided
• 1 medium onion, thinly sliced
• 2 cloves garlic, peeled and minced
• ½ tsp dried thyme
• ⅛ tsp cayenne pepper
• 4 tsp cornstarch, mixed 2:1 with water
• 1 cup low-fat yogurt
• ½ cup dry white wine
• ½ cup chicken broth, low sodium
• 2 tbsp dry sherry
• ½ tsp salt, to taste
• freshly ground black pepper, to taste
• 8 oz egg-yolkless noodles
• 2 tbsp parsley, finely chopped
• 1 lb fresh mushrooms, sliced

Procedures

1. In a bowl, soak tomatoes in hot water until very soft, about 1 hour.
2. Drain well, cut into strips and set aside.
3. Dust chicken strips in flour.
4. Heat 1 tablespoon oil in a wide non-stick frying pan over medium heat.
5. Add chicken, about half at a time, and cook, lifting and turning often, until lightly brown.
6. Remove from pan, and set aside.
7. Set a large pot of water to boil.
8. Add remaining 1 ½ teaspoons oil to frying pan.
9. Add onion and cook 5 minutes (if onions start to stick, add a little water to the pan) add the mushrooms, garlic, thyme and cayenne pepper.
10. Cook until the mushrooms have softened.
11. Meanwhile, stir the dissolved cornstarch into the yogurt, set aside.
12. Add the wine and sherry to the mushrooms and cook until the liquid has almost evaporated; stir in the broth.
13. Turn the heat to medium-low and take the pan off the heat.
14. Stir some of the hot vegetables into the yogurt, then stir the yogurt into the pan.
15. Add the dried tomatoes, salt and lots of pepper.
16. Place on the heat and stir several minutes until the sauce is lightly thickened.
17. Stir in the chicken and heat through.
18. Place noodles in the boiling water and cook according to package directions.
19. Drain.
20. Spoon the stroganoff on top and garnish with a little chopped parsley if desired.

Notes

I used non-fat yogurt, worked great. But I did use more olive oil.