Low fat, Healthy Mushroom Stroganoff

We all love mushrooms in our house, they are always in the fridge which means this quick, easy recipe is a great standby one. However this week I had a handful of real mushroom beauties to use… that we had grown ourselves in the kitchen (using a mushroom growing kit before you query my cleaning skills!). 

This is a lower fat, healthier take on mushroom stroganoff, perfect if you like something a little creamy, but are watching your waistline and your long term health. If it’s a treat night then add in a dash of cream if you are that way inclined 😉 

Dietitian UK: Low fat, Healthy Mushroom Stroganoff

Dietitian UK: Low fat, Healthy Mushroom Stroganoff

Lower fat, Healthy Mushroom Stroganoff
Serves 3
A reduced fat, healthy take on a creamy, sumptuous mushroom stroganoff.
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Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
172 calories
19 g
0 g
6 g
10 g
1 g
410 g
245 g
7 g
0 g
4 g
Nutrition Facts
Serving Size
410g
Servings
3
Amount Per Serving
Calories 172
Calories from Fat 53
% Daily Value *
Total Fat 6g
9%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 245mg
10%
Total Carbohydrates 19g
6%
Dietary Fiber 6g
23%
Sugars 7g
Protein 10g
Vitamin A
229%
Vitamin C
67%
Calcium
14%
Iron
25%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp olive oil
  2. 1 large onion
  3. 3 cloves of garlic
  4. 2 tsp paprika
  5. 500g mushrooms
  6. 100ml white wine
  7. 100ml vegetable stock
  8. 1 large handful of spinach or swiss chard or green beans
  9. 100ml natural yoghurt
  10. 2 tsp cornflour
  11. fresh herbs
  12. cracker black pepper
  13. dash of lemon juice
Instructions
  1. Finely chop the onion and sweat in the oil, then add the garlic and paprika. Cook gently and add the mushrooms.
  2. Once the mushrooms have started to cook add in the white wine.
  3. As this reduces down add the stock in and leave to simmer for 15 minutes.
  4. Finely chop the spinach/swiss chard/beans and add in, allow to wilt down.
  5. Mix the cornflour with the yoghurt, reduce the heat and let it gently cook.
  6. Finally add in the pepper and lemon juice to taste and a handful of mixed fresh herbs (parsley, sage and savoury work well).
Notes
  1. Serve with rice.
beta
calories
172
fat
6g
protein
10g
carbs
19g
more
Dietitian UK http://www.dietitianuk.co.uk/

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