Heart-Healthy Strogonoff de Frango

Discover a guilt-free twist on a classic comfort dish with our Heart-Healthy Strogonoff de Frango! This Brazilian-inspired chicken stroganoff is a wholesome, flavor-packed delight that prioritizes your health without compromising on taste. Featuring tender, bite-sized chicken cubes simmered with sautéed mushrooms, onions, and garlic, the dish is elevated with a creamy sauce made from low-fat Greek yogurt, tangy Dijon mustard, and a touch of tomato paste. Infused with the bold warmth of paprika and a splash of low-sodium chicken broth, it delivers rich, savory flavors while keeping sodium and fat levels in check. Serve it over hearty brown rice or whole-grain pasta for a nourishing, fiber-rich meal, and finish with a sprinkle of fresh parsley for a pop of color and freshness. Ready in just 40 minutes, this easy-to-make, protein-packed recipe is perfect for busy weeknights and pairs beautifully with your heart-healthy lifestyle.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 500 grams boneless, skinless chicken breasts (cut into bite-sized cubes)
• 1 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 1 teaspoon paprika
• 2 tablespoons tomato paste (unsalted)
• 1 cup low-sodium chicken broth
• 1 cup plain unsweetened Greek yogurt (low-fat)
• 1 teaspoon Dijon mustard
• 200 grams mushrooms (sliced)
• 1 teaspoon low-sodium soy sauce (optional for extra flavor)
• 2 tablespoons fresh parsley (chopped)
• 4 cups brown rice or whole-grain pasta (cooked according to package instructions)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Heat 1 tablespoon of olive oil in a large, non-stick skillet over medium heat.

Step 2

Add the cubed chicken breasts to the skillet and season with a pinch of salt and black pepper.

Step 3

Cook the chicken for about 5-7 minutes, or until lightly browned and cooked through. Transfer to a plate and set aside.

Step 4

In the same skillet, add the chopped onion and cook for 2-3 minutes until softened. Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 5

Add the sliced mushrooms to the skillet and sauté for about 5 minutes until they release their moisture and become tender.

Step 6

Stir in the paprika, tomato paste, and Dijon mustard, mixing well to coat the vegetables and enhance the flavor.

Step 7

Pour in the low-sodium chicken broth and soy sauce (if using), then bring the mixture to a gentle simmer.

Step 8

Reduce the heat and return the cooked chicken to the skillet, allowing the flavors to meld together for about 5 minutes.

Step 9

Turn off the heat and let the skillet cool slightly before stirring in the plain Greek yogurt. Mix thoroughly until the sauce becomes creamy and smooth, being careful not to boil as this could cause the yogurt to curdle.

Step 10

Taste and adjust the seasoning with additional salt and pepper if needed.

Step 11

Serve the Stroganoff de Frango over cooked brown rice or whole-grain pasta, and garnish with fresh parsley.

Nutrition Facts

Serving size	(2143.5g)

Amount per serving	% Daily Value*
Calories	2133.7

Total Fat 45.1g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 441.0mg	0%
Sodium 2068.8mg	0%
Total Carbohydrate 218.1g	0%
Dietary Fiber 20.6g	0%
Total Sugars 23.7g
Protein 203.1g	0%

Vitamin D 79IU	0%
Calcium 386.4mg	0%
Iron 11.3mg	0%
Potassium 3077.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.4%

Protein: 38.9%

Carbs: 41.7%