30-Minute Chicken Stroganoff

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Chicken breast

  Broilers or fryers, meat only, raw

  4 breast fillet or 472g

• Salt

  Table

  ½ tsp or 3g

• Pepper

  Spices, black

  ¼ tsp or 0.5g

• Garlic

  Raw

  2 tsp or 6g

• Onions

  Raw

  1 medium or 110g

• Mushrooms

  White, raw

  4 cup, pieces or slices or 280g

• Wheat flour

  Whole-grain

  1 tbsp or 8g

• White wine

  Alcoholic beverage, table

  4 fl oz or 118g

• Nonfat greek yogurt

  Nonfat, plain

  ¼ cup or 60g

• Reduced fat milk

  Fluid, 2% milkfat, with added vitamin a and vitamin d

  1 cup or 244g

• Egg noodles

  Dry, enriched

  6 oz or 170g

• Parsley

  Raw

  4 tsp or 5g

Directions

1. Heat ½ tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken with ¼ teaspoon of salt and a pinch of black pepper.
2. Once the oil is hot, brown the chicken on all sides for 2-3 minutes. It does not need to be fully cooked. Remove the chicken and set aside.
3. Add the remaining oil to the skillet and cook the garlic, onions, and mushrooms over low heat for 12-15 minutes, stirring frequently, until the mushrooms are very soft.
4. Sprinkle the flour over the vegetables and stir to coat evenly.
5. Remove the skillet from the heat and deglaze with white wine, scraping the bottom with a wooden spoon. Allow the wine to cook for about 2 minutes.
6. Return the chicken to the skillet. Stir in the sour cream, yogurt, and milk. Cook for an additional 5 minutes until the sauce thickens and the chicken is cooked through.
7. Meanwhile, cook the egg noodles in a large pot of salted water according to package directions for al dente. Drain.
8. Slice the chicken and return to the pan.
9. To serve, spoon 1½ cups of egg noodles with ¾ cup of the chicken and sauce. Garnish with parsley.