Recipe of the Month: Whole-Grain Chicken Stroganoff
This is the first time we are featuring our Recipe of the Month on the blog! Every month we will feature one of our favorite recipes created by the Aspen Care team. All of the meals we prepare are home cooked, and perfect for freezing afterwards, so our clients can have a ready meal at any time throughout the week. All of the meals we offer are fresh, nutritious, and delicious!
We try to incorporate a diet that helps fight dementia. According to Matthew Parrott, a scientist at the PERFORM research centre at Concordia University, and Carol Greenwood, a senior scientist at Baycrest’s Rotman Research Institute in Toronto, found that certain combinations of foods provide the best protection against cognitive decline. They recommend limiting your intake of red meat, processed foods, and baked goods. However, they do encourage you to eat the following foods:
Leafy Greens
Blueberries
Beans
Nuts
Poultry
Whole Grains
Low-fat dairy
Olive Oil
Cruciferous Vegetables (broccoli, cauliflower, brussels sprouts, etc.)
One of our favourite recipes that is “yummy”, yet falls within our dementia prevention diet, is our go-to Whole Grain Chicken Stroganoff!
Whole Grain Chicken Stroganoff
4-servings
30 minutes cook time
INGREDIENTS:
Kosher salt
12 ounces of whole-grain noodles or egg noodles
3 tablespoons unsalted butter
1 small onion, chopped
4 ounces white or cremini mushrooms, sliced (about 2 cups)
1 1/4 pounds skinless, boneless chicken thighs, cut into chunks
2 tablespoons all-purpose flour
1 teaspoon paprika, plus more for topping
Freshly ground pepper
1 cup fat-free low-sodium chicken broth
1 tablespoon Worcestershire sauce
1/2 cup sour cream, plus more for topping
2 tablespoons chopped fresh parsley
DIRECTIONS:
Bring a large pot of salted water to boil. Add noodles and cook as the label directs, then drain. Meanwhile, melt 2 tablespoons butter in a large skillet over medium-high heat. Add the onion and cook until slightly soft, about 2 minutes. Add mushrooms and cook, stirring, until they begin to brown, about 2 minutes. Add the remaining 1 tablespoon butter, chicken, flour, paprika, 1 teaspoon salt and 1/4 teaspoon pepper. Cook, stirring, until the chicken browns, about 3 minutes. Add chicken broth and Worcestershire sauce and bring to a gentle simmer; cook until thickened, about 5 minutes. Stir in the sour cream and season with salt and pepper. Continue simmering gently until the chicken is cooked through, about 2 more minutes. Divide the noodles among plates. Top with the chicken mixture, parsley, some sour cream and paprika.