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Lean Chicken Stroganoff

Healthy Stuff 64
Chicken Stroganoff

The Scenario:

If it’s not done right, eating healthy can be painful. I’ve known people to eat plain chicken, brown rice and broccoli up to six times a day in the hope of getting bigger at the gym. The truth is that eating the same consistent meals each day can help you reach your goals, but it’s simply unnecessary when you can get the same nutrients from a variety of foods.

A problem for me is that when I get back from the gym or a run some nights, I can’t be bothered to prepare a huge meal. So I prefer to make something quick but healthy, that works great as post-workout food. The only problem with healthy food is that it can sometimes be difficult to give it flavour, because where food is concerned, flavour generally comes from the bad stuff. For example there’s load of flavour in the fat on cuts of meat, but to eat healthy that fat has to go.

So to make healthy food taste good I generally try to make use of whatever herbs will go with the meat, I also use low-fat cream or yoghurt in some dishes, and I tend to use garlic in almost everything if it works – and the recipe I’m going to give you today has all three of those. This is my post workout chicken stroganoff. This recipe is great no matter what you’re trying to achieve in the gym. If you’re looking to lose weight, great, this recipe has just 22 grams of carbs per serving. If you’re looking to build muscle, then you’ll be happy to hear it carries 100 grams of protein per serving! This recipe is for 2 servings, so you can eat one tonight and have one for lunch tomorrow.

So hit the gym, do your thing and come back to 1 Man Kitchen when you’re ready to take advantage of this recipe.


4 boneless, skinless chicken breasts (trimmed of fat and sliced into chunks)

Salt and ground black pepper to taste

1 medium onion, chopped

2 tablespoons of finely chopped garlic

2 tablespoons of dried tarragon

2 ½ cups of fresh mushrooms, sliced

¾ cup of low sodium chicken broth / stock

8 ounces of fat-free sour cream

Nutritional Info (per serving):

Servings: 2

Calories: 490

Protein: 100g

Carbohydrates: 22g

Fat: 3g

How To Do It:

1. Coat a 12-inch skillet with cooking spray, and stick it over a medium-high heat.

2. Add salt and pepper to your chicken chunks; throw them in the skillet and cook until golden brown on one side (around 2 mins).

3. Give the pan a good shake until most of the pieces have flipped, or use a fork to flip them over, then again cook until golden brown.

4. Move the pieces over to the side of the skillet and throw in the onion, let it sauté until softened.

5. Stir in the garlic, tarragon and mushrooms, then cook for a further 2 minutes.

6. Add the chicken broth and stir before lowering the heat to medium-low.

7. Add the sour cream and mix it in well with the chicken. Simmer for around 5 minutes whilst stirring occasionally to let to sauce thicken.

8. Serve.

And it’s as simple as that. Like I said you can use this recipe no matter what your goals are at the gym. I have purposely avoided adding a side dish to this recipe, as depending on whether your trying to bulk up, lose fat, build lean muscle etc. you’re side dish / carbohydrate needs will be different. For a rough guideline, if you’re looking to lose weight, pair the stroganoff with a small serving of brown rice or try mixing in some of your favourite vegetables. If you’re looking to build muscle, try it with some mashed sweet potato or some roasted squash. And if you’re trying to bulk up, go all out and throw in whatever you want as long as it’s relatively low in fat, such as a couple of baked potatoes with the stroganoff poured over as a filling.

However you choose to eat it, this is one delicious and easy to make meal that beats glugging down a protein shake, that’s for sure.

Aaron B is a quintessential Englishman. Having spent two years travelling through Australia, South-East Asia and Africa, he has tried a variety of cuisines and developed a passion for cooking hearty but healthy meals. As a writer and graphic designer he likes to take his imagination to the kitchen and get creative. Aaron enjoys running, eating at new places, and Jameson Irish Whiskey. It is said that his great-grandfather invented the sausage roll in Newcastle Upon-Tyne, England over a century ago.

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