Stroganoff is a comfort food that I’ve long denied myself due to its high calorie content. Back in college, I frequently ordered the mushroom stroganoff at Noodles in Company and enjoyed it at a solitary table doing homework. It’s been quite some time since I’ve had it, so when I got my spiralizer it was one of the first recipes I thought of.
Given that the calories in zoodles are basically negligible, I figured I could keep the recipe for the sauce relatively unchanged and end up with a reasonable number of calories for the overall plate. My only real substitution for the sauce was to replace sour cream with Greek yogurt and to use nonfat milk. I think it turned out wonderfully–it’s creamy and comforting, perfect for dinner on a cold January night.
Turkey Stroganoff with Zucchini Noodles
Servings: 3 · Serving Size: 1 cup noodles, 1 cup sauce · Calories: 460
Fat: 24 g · Cholesterol: 118 mg · Sodium: 1242 mg · Carbs: 26 g · Fiber: 5 g · Sugar: 14 g · Protein: 41 g
- 2 tsp olive oil
- 1 cup diced onion
- 2 cloves garlic, minced
- 1 lb. 93% lean ground turkey
- 1/2 cup chicken broth
- 10.75 oz can condensed cream of mushroom soup (I used Campbell’s)
- 1/2 cup nonfat milk
- 1 individual container (6 oz.) nonfat Greek yogurt
- 1-1/2 tsp thyme
- 1/2 tsp salt
- 1/2 tsp cracked black pepper
- 5 zucchini
Cut the ends off zucchinis and slice in half. Spiralize each zucchini half using the large noodle blade on your spiralizer (Blade B). Set noodles aside. This recipe assumes you’ll make about 9 cups of noodles (pre-cooked), or 25 ounces.
In a large sauté pan with tall sides (a pot will work too) heat olive oil over medium-high heat. Add onion and garlic and cook until onion is just turning translucent, about 3-4 minutes. Reduce the heat to medium and add in turkey. Cook until brown, about 5-6 minutes, stirring frequently to crumble.
Add chicken broth, cream of mushroom soup, milk, Greek yogurt, thyme, salt, and pepper to the pan. Stir to combine and scrape away anything stuck on the bottom of the pan. Simmer uncovered on low for 15-20 minutes until sauce thickens, stirring occasionally.
In a large pot, heat enough water to boil the noodles over high heat. When water is boiling, add in noodles and reduce to a simmer. Simmer for 2 minutes and drain noodles in a colander. Be careful not to over-boil–you’ll end up with mush instead of noodles!
When sauce has thickened, remove from heat. Serve one cup of noodles with one cup of sauce, with salt and pepper to taste.