Chicken makes a lighter meal in this variation of an old favourite. If you don't mix meat and milk, leave the yoghurt out – or substitute some non-dairy cream.
Chicken Stroganoff
For two to three people you will need2 large skinless boneless chicken breast halves
2 tablespoons all-purpose flour
1 teaspoon olive oil
1 large onion
1 can sliced mushrooms
2 tablespoons tomato sauce (ketchup)
1 can water
2 teaspoons instant chicken gravy powder
1/2 cup lowfat yogurt (optional) 1 tablespoon sherry (optional)
Peel the onion, and chop it quite coarsely. Slice the chicken breast halves into strips. Season the flour to your taste, then toss the chicken strips in the flour. If you put the whole lot into a plastic bag and shake, it's much the easiest. Heat the olive oil in a good non-stick pan. Add the chopped onion and cook until soft. Add the chicken and brown thoroughly. Open the can of mushrooms, drain the liquid off and add the mushrooms to the pan. Fill up the can with water and it to the pan. Stir in the ketchup. Simmer for about ten to fifteen minutes. Add the instant chicken gravy powder, and stir well. If it goes lumpy, add a little boiling water to fix the problem. Stir in the sherry, if you are using it, and then the lowfat yogurt.
If you don't have instant chicken gravy powder, you can mix about two tablespoons of flour into half a cup of cold water, and stir that into the chicken mixture. Leave it to cook for about three minutes, stirring well so that the sauce thickens.
