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Name: Light Chicken Stroganoff
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1/2 c Dry white wine; Mixed with 2 T water; 1 lb Boneless, skinless chicken; 1 1/2 tb Olive oil, divided; Wide strips; 1 md Onion, thinly sliced; 2 Garlic minced; Black Pepper freshly ground; 1 1/2 tb Flour; 1/2 c Dry-packed sun-dried tomatos; 1/2 ts Salt; 1 c Plain low-fat yogurt; Breast cut into 1/2 inch; 2 tb Dry sherry; 1/2 ts Dried thyme, crushed; 4 ts Corn starch or arrowroot; 1/8 ts Cayenne pepper; 1/2 c Chicken broth; 8 oz Medium egg noodles; 2 tb Finely minced parsley; 1/2 lb Mushrooms, thinly sliced

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INGREDIENTS

1/2 c Dry white wine
Mixed with 2 T water
1 lb Boneless, skinless chicken
1 1/2 tb Olive oil, divided
Wide strips
1 md Onion, thinly sliced
2 Garlic ; minced
Black Pepper ; freshly ground
1 1/2 tb Flour
1/2 c Dry-packed sun-dried tomatos
1/2 ts Salt
1 c Plain low-fat yogurt
Breast cut into 1/2 inch
2 tb Dry sherry
1/2 ts Dried thyme, crushed
4 ts Corn starch or arrowroot
1/8 ts Cayenne pepper
1/2 c Chicken broth
8 oz Medium egg noodles
2 tb Finely minced parsley
1/2 lb Mushrooms, thinly sliced

Servings

INSTRUCTIONS

Bring a large pot of water to the boil. In a bowl, soak tomatoes in hot water to cover until very soft, about 1 hour. Drain well, cut into strips and set aside. Dust chicken strips in flour. Heat 1 T oil in a wide non-stick frying pan over medium-high heat. Add chicken, about half at a time, and cook, lifting and turning often, until lightly browned and cooked through, about 4 minutes. Remove from the pan and set aside. When chicken has been cooked, add the remaining 1 1/2 t oil. Add onion anc cook 5 minutes. (if onion start to stick, add a little water to the pan.) Add the mushrooms, garlic, thyme and cayenne. Cook until the mushrooms have softened, about 7 to 10 minutes. Meanwhile, stir the dissolved cornstarch into the yogurt and set aside. Add the wine and sherry to the mushrooms and cook until the liquid has almost evaporated, stir in the broth. Turn the heat to medium-low and take the pan off the heat. Stir some of the hot vegetables into the yegurt, then stir the yogurt into the pan. Add the dried tomatoes, salt and lots of black pepper. Place on the heat and stir several minutes until the sauce is lightly thickened. Stir in the chicken and heat through. Place the noodles into the boiling water and cook according to package directions. Drain. Spoon the stroganoff on top of the noodles and garnish with parsley. From The Austin American Statesman typed by jessann :) Posted to MM-Recipes Digest V3 #349 From: jessann doe Date: Sat, 21 Dec 1996 09:56:07 -0600

NOTES

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Light Chicken Stroganoff

1/2 c Dry white wine
 Mixed with 2 T water
1 lb Boneless, skinless chicken
1 1/2 tb Olive oil, divided
 Wide strips
1 md Onion, thinly sliced
2 Garlic minced
 Black Pepper freshly ground
1 1/2 tb Flour
1/2 c Dry-packed sun-dried tomatos
1/2 ts Salt
1 c Plain low-fat yogurt
 Breast cut into 1/2 inch
2 tb Dry sherry
1/2 ts Dried thyme, crushed
4 ts Corn starch or arrowroot
1/8 ts Cayenne pepper
1/2 c Chicken broth
8 oz Medium egg noodles
2 tb Finely minced parsley
1/2 lb Mushrooms, thinly sliced

Bring a large pot of water to the boil. In a bowl, soak tomatoes in hot  water to cover until very soft, about 1 hour. Drain well, cut into strips  and set aside. Dust chicken strips in flour. Heat 1 T oil in a wide  non-stick frying pan over medium-high heat. Add chicken, about half at a  time, and cook, lifting and turning often, until lightly browned and cooked  through, about 4 minutes. Remove from the pan and set aside. When chicken  has been cooked, add the remaining 1 1/2 t oil. Add onion anc cook 5  minutes. (if onion start to stick, add a little water to the pan.) Add the  mushrooms, garlic, thyme and cayenne. Cook until the mushrooms have  softened, about 7 to 10 minutes. Meanwhile, stir the dissolved cornstarch  into the yogurt and set aside. Add the wine and sherry to the mushrooms and  cook until the liquid has almost evaporated, stir in the broth. Turn the  heat to medium-low and take the pan off the heat. Stir some of the hot  vegetables into the yegurt, then stir the yogurt into the pan. Add the  dried tomatoes, salt and lots of black pepper. Place on the heat and stir  several minutes until the sauce is lightly thickened. Stir in the chicken  and heat through. Place the noodles into the boiling water and cook  according to package directions. Drain. Spoon the stroganoff on top of the  noodles and garnish with parsley.    From The Austin American Statesman  typed by jessann :)  Posted to MM-Recipes Digest V3 #349    From: jessann doe <jessann@texas.net>    Date: Sat, 21 Dec 1996 09:56:07 -0600

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Nutrition

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Serving Size: 1 Serving (340g)
Recipe Makes: 4 Servings

Calories: 468
Calories from Fat: 109 (23%)

Amt Per Serving		% DV

	Total Fat 12.1g	16 %
	Saturated Fat 2.9g	14 %
	Monounsaturated Fat 5.7g
	Polyunsanturated Fat 2.2g
Cholesterol 129.1mg		40 %
Sodium 258.8mg		9 %
Potassium 579.3mg		15 %
Total Carbohydrate 49.2g		14 %
	Dietary Fiber 2.2g	9 %
	Sugars, other 47g
Protein 35.9g		51 %
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Calories per serving: 468

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