There is something about stroganoff to me that is comforting and screams of home. Like the comfort foods post I made a few months ago, this is one of the meals I will make more for it to be a comfort than anything else. However, I’ve made it to be dairy-free and lower in fat than the usual stroganoff so the comfort food is a little more tailored to my needs other than being comforting. The reason why it’s “less fat” instead of “low-fat” is because “low-fat” means that there are 3 grams or less fat per serving. This recipe, there is 5 g or less per serving. So although I can’t technically say it’s “low fat”, it’s pretty close! Let’s take a look at the swaps.
Plain Yogurt Instead of Sour Cream
Sour cream is usually what makes the stroganoff creamy. But using plain yogurt instead you can cut the fat and calories dramatically. The information below uses plain whole milk yogurt. You can even make it lower in fat and higher in protein if you use low-fat Greek yogurt. For myself, to make it dairy-free, I use a plain unsweetened almond yogurt by Kite Hill. The information for that yogurt is somewhere between the plain yogurt and the low-fat sour cream listed below. But the example given, is to just give you a rough estimate of what happens when switching from sour cream to yogurt.
It’s such a simple swap! Whenever I use this swap I do notice the sauce is a little thinner, but is still creamy. Since both sour cream and yogurt are cultured, they both have a similar taste so the flavor doesn’t have to change very much either. If you haven’t notice I’ll use plain yogurt instead of another form of cream in a lot of recipes, and there will be more to come. It has a better ratio of protein, carbs, and fat compared to the alternatives which helps make the dish more balanced.
Dairy Free/Nut Free
To make this dairy-free I used the plain almond milk yogurt from Kite Hill. There are other nut-free and dairy-free plain yogurts out there that can be substituted.
I’ve had this over brown rice, and even like a gravy over a baked potato. If there is not a gluten free pasta that you like, I’d try these options with it. To thicken the sauce, instead of using all-purpose flour, use your favorite gluten-free version like garbanzo flour instead.
Lower Starch/Lower Calorie
Instead of pasta, rice, or a baked potato, you can bake a spaghetti squash and use that as your noodles/base instead. Until I have my own instructions with pictures on using spaghetti squash, here is a step by step from Livestrong.com.
The other swap is that most stroganoff recipes use white wine. I love using red wine for this recipe for a couple reasons.
- Red wine and mushrooms together are one of my favorites. It has a richer and deeper flavor.
- Red Wine has antioxidants that white wine does not which is good for your heart health, and usually has less sugar content.
So dig in to a comforting but nutritious, more balanced, dish!
I’ll have the nutrition information for both whole wheat pasta and using spaghetti squash for one extreme to the other.
Less Fat Mushroom Stroganoff
- 1 tsp olive oil, optional
- 16 oz mushrooms, portobello or white mushrooms
- 1 large onion, sliced
- 3 tbsp balsamic vinegar
- 3 tbsp Worcestershire sauce
- 3 cloves garlic, minced
- 1 1/2 cup vegetable broth
- 1/2 cup red wine
- 1/4 cup flour, or garbanzo flour
- 1 cup plain unsweetened yogurt, (I use Kite Hill for dairy-free)
- 1/2 cup low fat milk, or unsweetened plant-based milk
- 1 lb. rotini pasta, or 4-5 cups cooked brown rice, or 4-5 cups spaghetti squash
- fresh parsley for garnish
- Cook pasta to package directions, or brown rice. If using spaghetti squash, bake it and let it cook before opening and pulling out the “spaghetti”.
- If not using a non-stick skillet, heat up oil in a large skillet and add the onion and mushrooms. Cook until onions are translucent and mushrooms are smaller. Add in the balsamic and Worcestershire sauce. Add in garlic. Cook until most of the liquid is absorbed.
- Meanwhile, whisk together in a bowl the vegetable broth, red wine, and flour until there are no more clumps. When ready, add to the skillet and let simmer until the sauce starts to thicken.
- Add in the yogurt and milk and continue to thicken for another 5-10 minutes.
- Add in pasta, rice, or spaghetti squash when ready and toss with the sauce.
- Serve immediately. Garnish with parsley if desired.
With Whole Wheat Pasta
302 calories | 5 g fat | 1 g polyunsaturated fat | 1.8 g monounsaturated fat | 2 g saturated fat | 0 g trans fats | 10 mg cholesterol* | 616 mg sodium | 53 g carbohydrates | 3.4 g fiber | 12 g sugar | 13 g protein | 14% Vitamin A | 11% Vitamin C | 32% Folate | 15% Calcium | 16% Magnesium | 18% Iron
With Spaghetti Squash
192 calories | 4.8 g fat | 0.7 g polyunsaturated fat | 1.6 g monounsaturated fat | 0 g trans fats | 10 mg cholesterol* | 550 mg sodium | 31 g carbohydrates | 3.5 g fiber | 15 g sugar | 8.8 g protein | 19% Vitamin A | 13% Vitamin C | 17% Folate | 17% Calcium | 15% Magnesium | 13% Iron
*Cholesterol is there only if using dairy products.