Chicken, mushroom and spinach stroganoff
40 MINUTES | SERVES 4 | EASY | LC
olive oil 2 tbsp
shallots 2 long, thinly sliced
chestnut mushrooms 200g, thickly sliced
garlic 2 cloves, crushed
skinless chicken breasts 450g, thinly sliced cornflour 1½ tbsp
chicken stock 150ml
dijon mustard 1½ tsp
baby spinach 80g
natural yogurt 150g
lemon 1, juiced to make 1 tsp
cooked brown rice 600g
steamed green beans 320g
flat-leaf parsley ½ a small bunch, chopped
1 Heat 1 tbsp of the oil in a non-stick frying pan over a medium heat. Cook the shallots for 10 minutes until softened, reducing the heat and adding a splash of water if they start to catch.
2 Add the mushrooms and cook for 5 minutes until softened and starting to turn golden. Add the garlic and cook for a further minute, season well and then scrape everything into a bowl.
3 Put the chicken in a large bowl and season. Sprinkle over the cornflour and toss to coat. Wipe the frying pan clean and add the remaining oil. Fry the chicken for 3-4 minutes or until golden.
4 Add the stock and mustard, along with the mushroom mixture. Simmer for 5 minutes or until the chicken is cooked through, and then stir in the spinach, cooking until just wilted. Add the yogurt and bring to a gentle bubble – don’t simmer for too long or it may split. Stir in the lemon juice and season to taste. Serve with brown rice, green beans, the parsley and a final sprinkle of black pepper.
PER SERVING 480 kcals | fat 10.1G | saturates 2.2G | carbs 54G sugars 6.3G | fibre 6.9G | protein 39.8G | salt 0.7G