A savory, flavorful dinner that can be prepped many hours in advance using a slow cooker and healthy ingredients.
This recipe produces a healthy chicken stroganoff that can be conveniently ready when you get home on a busy weekday night. Slow cooker recipes can save a lot of time and stress around dinnertime! Add ingredients to the slow cooker crock the night before, refrigerate, then pull the crock out in the morning, put it in the slow cooker base, plug it in and dinner will be ready when you return home in the evening. Some slow cookers have timers built in. If yours doesn’t, the same kind of basic plug-in timer that works with lamps will cue your slow cooker to start and stop making your dinner.
This healthy chicken stroganoff doesn’t sacrifice flavor and it has a satisfying creamy texture, wonderful on a winter night. But thanks to fat-free and reduced-fat ingredients, there’s only a modest number of calories per 3/4-cup serving. The condensed soups add a lot of salt, however, so those who are watching their sodium intake should check the nutrition information on the print card. If you’d like to cut the sodium content of this recipe, use low-sodium condensed soups. (The American Heart Association’s Heart Check food certification program offers a list of typical grocery items, including canned soups, with heart-healthy fat and salt content; use that helpful list when food shopping to identify the products that help you meet your health goals.)
When this creamy chicken stroganoff is ready to serve, scoop a dollop of it atop a modest amount of whole-wheat pasta, and add a fresh green salad for a hearty but healthy winter meal. But keep in mind that the nutrition information included in this recipe reflects only the stroganoff.
Ingredients
2 tablespoons extra-virgin olive oil
1 1⁄2 pounds boneless, skinless chicken breasts
1 container (6 ounces) plain 2% Greek yogurt
1 small white onion, diced
2 cups button mushrooms, sliced
1 tablespoon chopped garlic
1 can (10 3⁄4 ounces) 98% fat-free condensed cream of mushroom soup
1 can (10 3⁄4 ounces) 98% fat-free condensed cream of chicken soup
1⁄2 cup fat-free cream cheese
1 teaspoon black pepper
1 tablespoon Italian seasoning
4 teaspoons hot pepper sauce
2 teaspoons Worcestershire sauce
1 teaspoon red pepper flakes
1 tablespoon dried parsley
1 cup water
Instructions
Heat the olive oil in a large skillet over medium-high heat.
When the oil is hot, add the chicken and sear both sides until golden brown.
Remove the chicken and put in a slow cooker.
Add the remaining ingredients to the slow cooker.
Cover. Cook on the low setting for 4 to 6 hours.
Besides whole wheat pasta, this chicken stroganoff can also be served with wild rice and some roasted mixed vegetables on the side.
- 2 tablespoons extra-virgin olive oil
- 1 1⁄2 pounds boneless, skinless chicken breasts
- 1 container (6 ounces) plain 2% Greek yogurt
- 1 small white onion, diced
- 2 cups button mushrooms, sliced
- 1 tablespoon chopped garlic
- 1 can (10 3⁄4 ounces) 98% fat-free condensed cream of mushroom soup
- 1 can (10 3⁄4 ounces) 98% fat-free condensed cream of chicken soup
- 1⁄2 cup fat-free cream cheese
- 1 teaspoon black pepper
- 1 tablespoon Italian seasoning
- 4 teaspoons hot pepper sauce
- 2 teaspoons Worcestershire sauce
- 1 teaspoon red pepper flakes
- 1 tablespoon dried parsley
- 1 cup water
- Heat the olive oil in a large skillet over medium-high heat.
- When the oil is hot, add the chicken and sear both sides until golden brown.
- Remove the chicken and put in a slow cooker.
- Add the remaining ingredients to the slow cooker.
- Cover and cook on the low setting for 4 to 6 hours.
Adapted from: Recipes for Life After Weight-Loss Surgery, Revised and Updated
