30-Minute Chicken Stroganoff

Ingredients

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Chicken breast

  Broilers or fryers, meat only, raw

  16 oz or 454g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

• Garlic

  Raw

  2 cloves, minced 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

  4 tbsp or 60g

• Reduced fat milk

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

  1 cup or 244g

• Egg noodles

  Dry, enriched

  8 oz or 227g

• Parsley

  Raw

  4 tsp or 5g

Directions

1. Cook egg noodles according to package directions, then drain and keep warm.
2. Heat half of the olive oil in a large skillet over medium-high heat. Season the chicken with salt and pepper, then brown on all sides for 2–3 minutes (it does not need to be fully cooked). Transfer to a plate and slice into bite-size pieces.
3. Reduce heat to medium-low. Add the remaining oil, garlic, onions, and mushrooms. Cook, stirring frequently, until the mushrooms are very soft and the onions are translucent, 12–15 minutes.
4. Sprinkle the flour over the vegetables and stir to coat evenly, cook 1 minute to remove the raw flour taste.
5. Remove the skillet from the heat and pour in the white wine, scraping up any browned bits. Return to medium heat and let the wine reduce for about 2 minutes.
6. Return the sliced chicken and any accumulated juices to the skillet. Stir in the Greek yogurt and milk. Simmer gently, stirring, until the sauce thickens slightly and the chicken is cooked through, about 5 minutes. Season to taste with additional salt and pepper.
7. Serve egg noodles topped with chicken and sauce, garnished with fresh chopped parsley.