Creamy Vegetable Stroganoff

This veggie-packed twist on classic stroganoff uses whole wheat pasta and low-fat yogurt to deliver a high-fiber, lower-fat meal that is rich in essential vitamins.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1/2 pound whole wheat pasta · 826 kcal in the whole recipe
• 1 tablespoon vegetable oil · 128 kcal in the whole recipe
• 1 red onion, chopped · 68 kcal in the whole recipe
• 2 cloves garlic, minced · 9 kcal in the whole recipe
• 2 carrots, diced · 132 kcal in the whole recipe
• 1 medium zucchini, diced · 35 kcal in the whole recipe
• 1 red bell pepper, chopped · 48 kcal in the whole recipe
• 1 tablespoon dried basil · 5 kcal in the whole recipe
• 1 can (14.5 ounces) no-salt-added diced tomatoes, with liquid · 76 kcal in the whole recipe
• 2 tablespoons no-salt-added tomato paste · 34 kcal in the whole recipe
• 1/2 cup plain low-fat yogurt · 78 kcal in the whole recipe

Method

1. Cook the pasta in boiling water for about 12 minutes until tender, then drain and set aside.

   

2. Heat the vegetable oil in a large skillet over medium heat. Sauté the onion, garlic, carrots, zucchini, red bell pepper, and dried basil for about 20 minutes until soft and golden.

   

3. Add the diced tomatoes with their liquid and simmer for 20 minutes until the sauce thickens and flavors meld.

   

4. In a small bowl, whisk the yogurt and tomato paste together until smooth. Turn off the heat under the skillet, push the vegetables to one side, and gradually stir the yogurt mixture into the other side.

   

5. Turn the heat to low, mix everything together, and cook for 5 minutes until heated through. Stir in the cooked pasta and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.