Low Fat and Dreamy, Chicken Stroganoff



stroganoff over pasta
Traditional Stroganoff is made with thin slices of beef, onions, mushrooms, all sautéed in butter and combined with a rich sour cream sauce.  This skinny recipe uses similar ingredients but with many reduced-fat replacements. For example, I’ve swapped the beef with boneless, skinless chicken breasts.  Next, instead of fat-laden regular sour cream, I’m using fat-free.  In addition, cooking the mushrooms and onions  in the microwave without using any fat at all.  This fabulous dish is served over whole grain, fiber rich pasta. Each serving has 392 calories, 5 grams of fat and 8 Weight Watchers POINTS PLUS.  All you’ll need to complete this meal is a side salad or vegetable.

Prep Time: 15 minutes
Cook Time: 18 minutes


2 cups onions, chopped

4 cups mushrooms, sliced (10 oz)

4 cups (1- pound) cooked chicken, diced

1 cup fat-free sour cream

½ cup white wine

½ tablespoon cornstarch

1 teaspoon paprika

¼ teaspoon salt

¼ teaspoon fresh ground pepper

6 ounces whole grain penne pasta, cooked (don’t add salt or oil while cooking)

Scallions or chives, chopped for topping (optional)


1. Cook pasta. In the meantime, place onions and mushrooms in a microwave safe bowl and cook in microwave for 3-4 minutes or until soft. Drain liquid.

2. In large pan, add the cooked onions and mushrooms, chicken, sour cream, wine, cornstarch, paprika, salt and pepper. Mix well. Bring to a boil. Turn heat down to simmer. Cook uncovered for 10 minutes. Stir often. In the meantime, cook pasta.

3. Spread out on plate cooked pasta among 5 plates. Spoon prepared stroganoff evenly on top of pasta. Top each with a little chopped scallions or chives, if desired. 

4. The stroganoff freezes great.

Serves 5 (each serving 2/3 cup cooked pasta and about 1¼ cup stroganoff)

Food Fact

Beef Stroganoff was named after 19th century Russian diplomat Count Paul Stroganov.

Healthy Benefits

Mushrooms are very nutritious.  They contain fiber, iron, folate, and vitamin C.  They are also very low in calories.  A half of cup has only 21 calories.

Weight Watchers
(old points)
Weight Watchers POINTS PLUS

SKINNY FACTS: for 1 serving (each serving 2/3 cup pasta & 1¼ cup stroganoff)
392 cal, 5g fat, 5mg chol, 40g carb, 41g protein, 6g fiber, 171mg sodium, 6g sugar
600 cal, 27g fat, 59g carb,45g protein, 4g fiber, 1140mg sodium, 9g sugar