Healthier Sardine Stroganoff | The Nutritionist Reviews
Wednesday, February 14, 2018

Healthier Sardine Stroganoff

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles!
Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com
I am Catholic and therefore, celebrate Lent. We do not eat meat every day so it shouldn't be a big deal skipping meat on a Friday during Lent but for some reason, sometimes, it seems tough. Friday is often a time that we go out to eat which it can be difficult to eat vegetarian at. I love playing around with different vegetarian ideas that are still rich in protein so that we have lots of meal ideas for Fridays during Lent.

One thing that we love to do on a Friday in Lent is go to a Fish Fry at a local Catholic church. They have lots of options including two kinds of fish. It is a fun thing to do in the cold winter months with family. 

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com
I created this Healthier Sardine Stroganoff to eat during a Friday in Lent to have as a delicious meat-free option. I am newer to sardines and have been experimenting with them in recipes for their health benefits. They are not too different than tuna or salmon and work well in many different recipes. They are not very fishy tasting. They are a firmer kind of fish- similar to the texture of cooked tuna or salmon which I like.

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com

Sardines are a great source of nutrients and are a healthy food choice for these many reasons:

-High in protein
-Rich in omega-3 fatty acids- good for the brain, helping to prevent heart disease and more! One serving has 1300 mg of omega-3 fatty acids.
-An excellent source of vitamin B-12, selenium, phosphorus and vitamin D. Vitamin D is great for bone health!
-One serving of sardines has 35% of your daily calcium. That is about the same as in a glass of milk! Perfect for those who don't eat a ton of dairy.
-They are quite inexpensive.
-They are precooked meaning that you do not have to spend extra time cooking them. In fact, this whole recipe is no-cook!
-They can be kept in the pantry like canned salmon or tuna and are perfect for quick meals.
-Can be used a variety of ways: mashed in a salad, cooked into a casserole, on a sandwich, etc.

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com

As you can see, sardines are really quite nutritious! This recipe is lighter than typical stroganoff because it has Greek yogurt instead of sour cream making it lower in calories and higher in protein. It also used white whole-wheat flour instead of regular flour for more fiber and vitamins. I used fresh onions, garlic and mushrooms for lots of flavor. Enjoy this delicious dinner!

Healthier Sardine Stroganoff

Servings: 4
Prep time: 5 minutes
Cook time: 20 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 garlic cloves, minced
2 cups mushrooms, sliced
1/2 cup dry white wine
2-4.25 ounce containers Season Brand sardines, drained and diced
1 1/2 cups low-sodium vegetable broth
1 tablespoon white whole-wheat flour
2 tablespoons balsamic vinegar
2 teaspoons Dijon mustard
1 teaspoon black pepper
1/4 cup plain Greek yogurt
1 pound egg noodles
Toppings: chopped fresh parsley, extra black pepper

Instructions:

1. Heat oil in a pan and cook onion, garlic and mushrooms for about 3-4 minutes until mushrooms are soft and onions are translucent.
2. Add in white wine and cook alcohol off for a few minutes and mix in sardines.
3. Start water for egg noodles and cook according to directions.
4. Whisk together broth, flour, balsamic vinegar, Dijon mustard and black pepper and pour into pan. Simmer for 5 minutes and then, mix in Greek yogurt.
5. Top with chopped parsley and black pepper if desired.

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com
This recipe uses Season Brand sardines which is wild caught and certified sustainable. I chose to use the no salt added version because I limit sodium in my diet. I chose the skinless, boneless variety that is packed in water to make it the easiest. The can is BPA-free and non GMO project certified. They are a nutritious meal option that is quick and easy.

Like this recipe? Check out other similar recipes:

Healthy Tuna Salad
Salmon Texas Caviar
Sesame Shrimp Kebabs
Grilled Salmon Chopped Greek Salad

Healthier Sardine Stroganoff features sauteed mushroom, onions and garlic with a Greek yogurt based balsamic-wine sauce and omega-3 rich sardines served over egg noodles! www.nutritionistreviews.com
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Disclosure: This post is sponsored by Season Brand.

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