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Menu Plan for Fall II: Week 9, Day 4
Chicken Stroganoff with Pasta
Roasted Butternut Squash
Cooking time: 35 minutes for menu Cooking schedule: see below for instructions
One of my favorite chicken (and pasta) dishes. We'll finish the butternut squash on later in the week.
Chicken Stroganoff with Pasta
Total time: 30 minutes
Chicken breast, cut up and quickly cooked, makes a very tender meat for the Stroganoff. You may never go back to the traditional Beef! I break from tradition again, using Greek yogurt rather than the sour cream. Greek yogurt is thicker and creamier than regular plain yogurt, but lower in fat and calories than sour cream.
Ingredients:
- 2 chicken breasts, boneless, skinless
- 1 medium onion
- 4oz (120gr) mushrooms
- 2 tbs olive oil
- 1 tbs paprika
- 1/4 cup flour
- 1 cup (8oz, 240ml) chicken broth
- 1 tbs Dijon-style mustard
- 1 tsp thyme
- 2 tsp cornstarch (maizena) dissolved in 1 tbs water
- 1/2 cup (4oz, 120gr) Greek yogurt, plain yogurt or sour cream
- 1 1/4 cups (4.2oz, 125gr) pasta, bite-size I like farfalle or egg noodles for this
Instructions:
- Cook pasta according to package directions.
- Peel and vertically slice the onion into thick wedges.
- Brush any dirt off the mushroom and slice - trimming off the tough stem ends.
- Cut the chicken into bite-size pieces.
- Put flour and paprika into a medium food bag - large enough to easily hold the chicken.
- Mix the flour and paprika, then add the chicken. Shake to coat well.
- Heat 1 tbs oil in large nonstick skillet and sauté onions for 5 minutes.
- Add mushrooms and continue to sauté until onions are tender, about 10 minutes longer.
- Remove to a plate.
- Heat remaining 1 tbs oil in same skillet. Add chicken and sauté until golden, 3 - 4 minutes.
- Add chicken stock, onions, mushrooms, thyme and mustard to skillet, cover and simmer 5 - 7 minutes.
- Dissolve cornstarch in water and stir into pan. Continue stirring until quite thick.
- Remove from heat, add yogurt, mix thoroughly.
- Put the pasta in large pasta bowl, spoon the Stroganoff over and serve.
Roasted Butternut Squash Slices with Rosemary
Total time: 35 minutes
Simple perfection. Slices of butternut squash, dipped in olive oil, sprinkled with rosemary and a bit of salt and roasted until they start to get crispy and caramelized.
Ingredients:
- 1/3 butternut squash, 12oz (360gr) I used the 'neck' to get nice half circles'
- 1 tbs olive oil
- 1 tsp dried rosemary
- sprinkling of salt
Instructions:
- Cut squash into slices about 1/2" (1.25cm) thick.
- Mix oil, salt and rosemary in a bowl.
- Add squash and toss well to coat.
- Spread squash on baking sheet and bake for 15 minutes, 400F (200C).
- Turn once, bake for 10 minutes longer.
Note: To clean butternut squash first peel it, using a potato/vegetable peeler. If it's large (typically) cut it in half between the 'neck' and 'bowl' ends. Then cut those in half the 'long' way. Scoop the seeds out of the round end and discard. I use the neck end for uniform pieces and the bowl end for soups and smaller pieces.
Cooking schedule: 35 minutes |
Mix paprika, flour in food bag |
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