I love this rich stroganoff served over Lundberg’s Wild Rice Blend. Browning the chicken on just one side gives you that savory flavor without overcooking the chicken. 

Not keen to cut up chicken? Substitute chicken tenders for the breasts.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Time: 30 minutes 
Serves: 4


  • 1 bunch scallions
  • 1 lb. boneless, skinless chicken breasts
  • 2 Tbs. + 1 Tbs. extra virgin olive oil
  • ½ lb. baby bella (cremini) mushrooms, sliced
  • 1 Tbs. flour
  • ¼ cup dry white wine or chicken stock
  • 1 cup chicken stock (preferably homemade)
  • ½ cup low fat sour cream
  • 2 Tbs. whole grain mustard
  • 1 tsp. Worcestershire sauce
  • ½ tsp. kosher salt
  • freshly ground black pepper, to taste


  1. Cut the green parts of 2 scallions into thin strips (see photo). Chop the remaining scallions. Slice the chicken breast across the width into ¼-inch-wide strips. Blot dry with a paper towel.
  2. In a large nonstick pan over medium-high heat, heat 2 Tbs. oil until shimmering. Sauté the mushrooms until lightly browned, 3-5 minutes. Remove from the pan and keep warm.
  3. Add the remaining 1 Tbs. oil. Sauté the chicken until browned on one side, 2-3 minutes. Turn over and cook until the tip of a paring knife inserted into the chicken meets no resistance, 30-60 seconds more. (Not sure if the chicken is fully cooked? Just cut one piece open to have a peek.) Remove from the pan with tongs, leaving as much oil behind as possible. Keep warm. 
  4. Add the chopped scallions to the pan. Cook, stirring, for 30 seconds. In a small bowl, whisk the flour with the wine (or chicken stock). Add to the pan, whisking until thickened. Whisk in the 1 cup of chicken stock and bring to a boil. Reduce the heat to low and simmer for 5 minutes.
  5. Remove the pan from the heat and whisk in the sour cream, mustard, Worcestershire sauce, salt, and pepper. Stir in the mushrooms and chicken.
  6. Top with the scallion strips. 

Nutrition Information

Per serving (1 cup): 

  • Calories: 320
  • Total fat: 16 g
  • Sat fat: 3 g
  • Carbs: 11 g
  • Fiber: 1 g
  • Total sugar: 4 g
  • Added sugar: 0 g
  • Protein: 31 g
  • Sodium: 510 mg
Healthy Cook's Kitchen Chicken


The Healthy Cook’s Kitchen: Chicken

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