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 😉 

Lower fat, Healthy Mushroom Stroganoff

2013-05-27 08:07:33

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.

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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.

By Priya Tew, Dietitian UK

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calories

172

fat

6g

protein

10g

carbs

19g

more

https://www.dietitianuk.co.uk/