As seen on the latest episode of
Protein Cooking!
Chicken Stroganoff
What You Need:
20-24oz skinless chicken breast
1-1/2 to 2 cups chicken broth/stock - low sodium
12 oz can evaporated milk
8 oz mushrooms - sliced
1/2 medium onion - sliced thin
1 cup edamame - shelled (optional)
2 tablespoons butter
2 tablespoons margarine
1 tablespoon Worcestershire sauce
1 teaspoon granulated garlic
salt, pepper to taste
What You Do:
Cut the chicken in to bite sized pieces.
Heat a large skillet over medium-high heat, add about a teaspoon of oil or spray with no-stick spray and add chicken, cooking and turning just to brown on all sides. Work in small batches and set aside as it cooks. You don't want to crowd the pan with too much meat or it will cool the pan off too much and make it harder to brown the meat.
Once all the meat is done, turn heat down to medium and deglaze the pan by adding about 1/4 cup of the chicken stock and stirring the pan to loosen up and bits of meat stuck to the pan. After most of the stock as cooked off, add the onions and sautee for about one-two minutes, until they start to turn translucent.
Add the mushrooms and cook about 2-3 more minutes. Add in the edamame if using and cook about 1-2 more minutes until beans are heated, onions are caramelized, and mushrooms are softened.
In a clean saucepan, make a roux by heating the butter over medium heat just until butter has melted. Add flour and wisk into the butter to form a paste consistency, heat until it starts to bubble, stirring constantly to keep from burning.
Incorporate the milk slowly in to the pan, about 2-3 ounces at a time, stirring constantly. After each addition, let the liquid start to thicken again before adding more. After milk has been added, start incorporating the chicken broth. If you want a thicker sauce, only use about 1 cup of broth. For a thinner sauce, add about 1-1/2 cups. It should take 3-4 minutes to fully incorporate all the liquid to the roux. Stir in garlic powder, salt, pepper and Worcestershire sauce.
Stir meat and vegetables in to the sauce and simmer over low heat about 5-7 minutes until meat is cooked through and everything is fully heated. If sauce is thicker than desired, add more broth. If too thin, allow to simmer longer, uncovered, to reduce the amount of liquid.
Serve over whole-wheat pasta, shirataki noodles, piece of toast, bed of quinoa or how ever you like, or just straight up!
If you want beef stroganoff, sub beef broth for chicken broth and your favorite lean cut of beef. I typically get the stuff sold as "stew beef", it's bits and pieces usually from trimming other cuts, and while they're already chunks, I typically cut them down a bit more. Cheaper cuts of steaks work well too because of the moist cooking method used.
RECIPES