Diabetes Forecast

The Healthy Living Magazine

Makeover Favorite: Turkey Stroganoff

By Robyn Webb, MS, LN

The Makeover

Original Beef Stroganoff
1/4 recipe
Calories 610
Fat 33 g
Carbohydrate 38 g
Sodium 730 mg

Smart Swaps

Fat Foilers: Move over beef—lean turkey is a better protein option, and naturally fat-free portobello mushrooms add hearty texture. I also used less sour cream and cut all the butter.
Salt Savers: Most comfort-food recipes can afford to lose at least half the added salt. And savings also come from using reduced-sodium products, such as
the broth.
Flavor Boosters: Crunchy poppy seeds, sharp Dijon mustard, and sautéed onions spice things up.

Per Serving

Turkey Stroganoff
Calories 410
Fat 10 g (Sat. Fat 3.1 g,
Trans Fat 0.1 g)
Carbohydrate 47 g
(Fiber 3 g, Sugars 5 g)
Cholesterol 110 mg
Sodium 400 mg
Potassium 525 mg
Protein 32 g
Phosphorus 360 mg
Exchanges: Starch 2.5,
Vegetable 1, Lean Meat 3,
Fat 1

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Beef Stroganoff, originally from Russia, has many variations. You may be most familiar with the onion-mushroom-sour cream sauce version of the dish served over noodles. Some clever ingredient swaps provide a healthier translation of this comfort-food classic.

Turkey Stroganoff

Makes: 4 servings
Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 15 minutes

8 oz. wide egg noodles
2 tsp. poppy seeds
Olive oil cooking spray
12 oz. fresh turkey breasts, cut into thin strips
1 small red onion, thinly sliced
1/4 tsp. kosher salt
1/4 tsp. ground black pepper
2 large portobello mushrooms, stemmed and thinly sliced
1 Tbsp. canola oil
1 1/2 Tbsp. flour
1 1/2 cups reduced-sodium beef broth
1/2 cup reduced-fat sour cream
1 1/2 tsp. Dijon mustard
1 1/2 Tbsp. fresh minced parsley

1. Cook the noodles according to the package directions. Drain the noodles and return them to the pot. Add the poppy seeds and toss gently.

2. Coat a large skillet with olive oil cooking spray. Add the turkey and onion, toss with the salt and pepper, and sauté for 5 minutes, until the onions are soft. Add the mushrooms and sauté for 3 to 4 minutes, until the mushrooms are soft and the turkey is cooked through. Transfer the turkey-vegetable mixture to a bowl; set aside.

3. Heat the canola oil in the skillet over medium heat. Add the flour and cook for 1 minute. Gradually add the broth and cook for about 4 minutes, stirring with a wood spoon, until the sauce thickens.

4. Reduce the heat to low. Blend in the sour cream and mustard. Return the turkey-vegetable mixture and any accumulated juices to the skillet. Cook just until heated through; do not boil.

5. Divide the noodles among individual plates and top with the Stroganoff. Garnish with fresh parsley.


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