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Chicken Stroganoff

Updated: Jun 14, 2022


  • 1.2-pound chicken breasts (mini chicken breasts/chicken tenders)

  • Salt and pepper

  • Low-calorie cooking spray

  • 1 onion, finely diced

  • 2 garlic cloves, minced

  • 10 ounces white mushrooms, sliced

  • 1 tablespoon flour (gluten-free if needed)

  • 2 cups beef stock, from a stock cube

  • 1 tablespoon Dijon mustard

  • ⅔ cup fat-free Quark cheese (or any white cheese)

  • 1 teaspoon Worcestershire sauce

  • 2 tablespoons chopped parsley

To serve:

  • pasta, rice, mashed potatoes

  • Chopped parsley to garnish


  1. Season the chicken with salt and pepper on both sides.

  2. Spray a large skillet or frying pan with low-calorie cooking spray.

  3. Heat the pan and cook the chicken for 3 minutes per side over medium heat. If the pan gets very dry add a small splash of the stock. Set the chicken aside.

  4. Deglaze the pan with a splash of beef stock and turn the heat down to medium-high. Add the onions and cook for 5 minutes.

  5. Stir in the garlic and then add the mushrooms. Cook the mushrooms, stirring, until golden about 5 minutes.

  6. Add the flour and cook, stirring, for a minute.

  7. Pour in the remaining beef stock and stir to combine. Lower the heat to a simmer. Stir in the mustard, Worcestershire sauce, and add the Quark. Stir until combined, I used a small balloon whisk to do this.

  8. Bring to simmer again and cook over low heat for 3 minutes until sauce is slightly reduced.

  9. Add chicken back in and continue to simmer for 5 minutes until chicken is cooked through.

  10. Add chopped parsley and check the seasoning – add salt and pepper to taste.

  11. Serve over pasta or rice, sprinkle with more fresh parsley. Enjoy! Makes 4. Serving size 1.


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