Healthy Chicken Stroganoff

Chicken Stroganoff
Patsy Catsos, MS, RDN, LD
Total Time: 95 min
Prep Time: 20 min
Cook Time: 75 min
Servings: 6 (1 cup each)

Nutrition Highlights (per serving)

239 calories
11g fat
10g carbs
26g protein
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 6 (1 cup each)
Amount per serving  
Calories 239
% Daily Value*
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 72mg 24%
Sodium 490mg 21%
Total Carbohydrate 10g 4%
Dietary Fiber 2g 7%
Total Sugars 3g  
Includes 0g Added Sugars 0%
Protein 26g  
Vitamin D 5mcg 25%
Calcium 53mg 4%
Iron 2mg 11%
Potassium 466mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

All stroganoffs have one thing in common: sour cream gravy. Now that lactose-free sour cream is available in some markets, even people who must avoid lactose as part of a low-FODMAP diet can enjoy this old-fashioned, stovetop meal.

This recipe uses sorghum flour to coat the chicken, which is low in FODMAPs but rich in nutrients and health-promoting phenolic compounds, and antioxidants. Sorghum may also improve gut health and reduce the risks of chronic diseases.

To keep it low FODMAP, be sure to use canned mushrooms, which are lower in FODMAPs than fresh ones, and choose a reduced-sodium chicken broth that does not contain onions or garlic.


  • 6 tbsp sorghum flour, sifted
  • 1/2 tsp salt
  • 1/2 tsp black pepper, freshly ground
  • 1/2 tsp dried thyme
  • 1 1/2 pound boneless, skinless chicken breast, sliced into 3/4-inch strips
  • 2 tbsp garlic-infused olive oil, divided
  • 1 medium red bell pepper, seeded and chopped
  • 1/4 pound fennel bulb, chopped
  • 4 ounces canned sliced mushrooms (yield from a 7-ounce can), drained
  • 1 tbsp Worcestershire sauce
  • 2 cups reduced-sodium chicken broth
  • 1/2 cup lactose-free sour cream
  • 1 tsp Dijon mustard


  1. In a shallow dish, stir together the sorghum flour, salt, pepper, and thyme. Dredge the sliced chicken in the flour mixture.

  2. In a large skillet with a tight-fitting lid, heat half of the oil over medium heat until fragrant. Reserve 1/4 cup of the red pepper for a garnish and sauté the rest with the fennel for about 5 minutes. Transfer the sautéed vegetables to a medium bowl.

  3. Measure the second tablespoon of oil into the middle of the skillet and roll the skillet to distribute it. Add the chicken to the skillet, reserving the extra flour from the dredging dish. Brown the chicken on both sides, about 15 minutes. Scrape the bottom of the skillet with the spatula as you turn the chicken so you don't lose the crust.

  4. Return the sautéed peppers and fennel to the pan. Add the mushrooms, Worcestershire sauce, and chicken broth. Cover the skillet, bring it up to a simmer, then adjust heat to simmer gently for 45 minutes.

  5. Add the extra flour mixture and simmer until the gravy is thickened, 2-3 minutes.

  6. Turn off the heat, stir in the sour cream and mustard, and serve immediately over rice, garnished with the extra chopped red pepper.

Variations and Substitutions

If you aren't able to find lactose-free sour cream, consider using regular, full-fat sour cream if you think you can handle a little lactose, and stick to just one serving of the recipe, which will have just 1 1/2 tablespoons of sour cream in it and probably less than 1 gram of lactose.

To make this recipe gluten-free, use a gluten-free brand of Worcestershire sauce.

Cooking and Serving Tips

  • The secret to tender chicken is keeping this stew cooking at a simmer, not a boil. Adjust the heat as needed during each cooking step to prevent boiling, which will toughen the chicken.
  • If your budget permits, purchase your chicken as chicken tenders or cutlets to save a step during the preparation of this recipe.
  • If you will be preparing brown rice to go with this meal, start it when you are about to begin sautéing the vegetables. If the rice finishes cooking a few minutes before the stroganoff is ready, simply turn the heat off, leave the pot covered, and fluff the rice just before serving.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!
Was this page helpful?
1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Xiong Y, Zhang P, Warner RD, Fang Z. Sorghum grain: From genotype, nutrition, and phenolic profile to its health benefits and food applications. Comprehensive Reviews in Food Science and Food Safety. 2019;18(6):2025-2046. doi:10.1111/1541-4337.12506