Of which 3.7 g sugars and 5.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (poultry) · Vitamin B6 (poultry) · Fiber (whole-wheat pasta)
Allergens gluten, milk, tree nuts
Lighter chicken stroganoff
Strips of chicken in a creamy white cashew sauce, without a drop of cream.
Ingredients
- 3 chicken breasts (600 g / 1¼ lb)
- salt, pepper, paprika and garlic powder, to taste
- a drizzle of olive oil (10 g)
- 2 cloves garlic, minced (6 g)
- 1 chopped onion (110 g / 4 oz)
- 200 g (7 oz) sliced mushrooms
- 300 g (10½ oz) cooked whole-wheat pasta
- 75 g (2¾ oz) cashews (or 60 g feta cheese) — for the sauce
- 70 g (2½ oz) cottage cheese or low-fat Greek yogurt — for the sauce
- 1 clove garlic (3 g) — for the sauce
- milk (e.g. unsweetened almond milk), as needed — for the sauce
- salt, pepper and garlic powder, to taste — for the sauce
- chopped parsley, to taste
Method
- Put the cashews in boiling water and cook for 15 minutes, until soft.
- Season the chicken breasts and cut them into strips.
The full method (8 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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