High-Protein Mushroom Stroganoff Recipe

Looking for an easy High-Protein Mushroom Stroganoff recipe? Learn how to make High-Protein Mushroom Stroganoff using healthy ingredients.


Submitted by mandyloves

Makes 3 servings



http://chocolatecoveredkatie.com/2011/02/03/high-protein-mushroom-stroganoff/

Recipe Ingredients for High-Protein Mushroom Stroganoff

480 g sliced mushrooms
140 g carrots, sliced into coins
160 g onion, chopped
200 g green beans, chopped in half
1 1/4 tsp paprika (optional: you can add 1 tsp onion powder too)
2 tbsp tomato paste
120 g firm silken tofu or lite-firm silken tofu
1 1/2 tbsp white wine
1 tsp oil
2 tablespoons minced garlic

Recipe Directions for High-Protein Mushroom Stroganoff

  1. Heat pan, then add oil and onion.

  2. Sauté for a minute, then add mushrooms and garlic.

  3. Cook until mushrooms get soft (about 6ish minutes), then add carrot, green beans, paprika, and 1/4 tsp salt.

  4. Saute another 5 minutes, then add ˝ cup water, bring to a boil, then cover and cook on low (not simmer) 30 minutes.

  5. Meanwhile combine the tofu, 1/2 tsp salt, tomato paste, 1/2 cup water, and wine in a magic bullet cup or blender.

  6. After the 30 minutes, add this mixture to the stroganoff and bring to a boil (uncovered).

  7. Lower to medium, and continue to cook (stirring occasionally) until the liquid reduces.

  8. Alternatively, this can be made in a slow cooker.

  9. *For a soy-free option, try using non-dairy milk in place of the tofu, but you?ll have to add a little cornstarch or flour to thicken.

Categories

Main Dish

Nutrition Facts
Serving Size 392.7g
Amount Per Serving
Calories
160
Calories from Fat
32
% Daily Value*
Total Fat
3.6g
6%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
73mg
3%
Potassium
1112mg
32%
Total Carbohydrates
25.0g
8%
Dietary Fiber
7.0g
28%
Sugars
10.1g
Protein
10.9g
Vitamin A 178% Vitamin C 43%
Calcium 9% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in manganese
  • Very high in niacin
  • High in pantothenic acid
  • High in phosphorus
  • High in potassium
  • Very high in riboflavin
  • High in selenium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sugar
  • Contains alcohol
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