Ground turkey, low-fat sour cream deliver stroganoff flavor without excess fat, calories

Blustery spring days call for hearty comfort food. Today’s stroganoff, made with lean ground turkey and light sour cream, makes a cozy meal that won't weigh you down with excess calories and fat. You serve it over whole-wheat egg noodles that leave you feeling satisfied longer.

Brown baby bella mushrooms are simply white button mushrooms that have been picked at a later stage for a more earthy flavor. Also known as cremini, they give the stroganoff its traditional flavor. Brown baby bellas are an excellent source of copper, which is important for brain development. In addition, they're an excellent source of selenium, which protects against cell damage and has a positive impact on reproductivity. For a vegan diet, these mushrooms can be a good source of vitamin D, depending on how they are grown.

For more nutrients and a little color, we’ve added frozen sweet peas. This legume brings additional protein along with vitamins C and K and the B vitamins thiamine and folate. Peas are also rich in minerals like magnesium and iron. The 4 grams of fiber per half-cup serving helps feed the good bacteria in your gut.

Our stroganoff can be prepared quickly for a weeknight meal. It takes only a few minutes to saute the onions and turkey, and then add the other ingredients and seasonings. Simply toss in the frozen peas until they are warm, not overcooked. Finally, sprinkle with parsley and your turkey stroganoff is complete — all in a single pot, which makes cleanup quick and easy.

Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today's recipe, email HenryFordLiveWell@hfhs.org.

Turkey Stroganoff

Makes: 6 servings / Prep time: 15 minutes / Total time: 45 minutes

1 tablespoon extra-virgin olive oil1 medium yellow onion, diced1 pound 93% lean ground turkey½ teaspoon garlic powder½ teaspoon smoked paprika1 teaspoon black pepper2 teaspoons Dijon mustard10.5-ounce can of reduced-sodium condensed cream of mushroom soup1 cup baby bella mushrooms, sliced4 cups low-sodium beef broth8 ounces whole-wheat egg noodles2 cups frozen sweet peas¾ cup reduced-fat sour cream1 ½ tablespoons chopped fresh parsley

Place olive oil in a large skillet or pot over medium heat. Add diced onion and sauté until translucent, about 3 to 4 minutes. Add ground turkey, garlic powder, smoked paprika and pepper to skillet. Brown the ground turkey, breaking it down into bite-size pieces, about 5 to 7 minutes.

Add Dijon mustard and stir well to combine. Add cream of mushroom soup and stir well. Add sliced mushrooms and beef broth to the skillet or pot.

Bring to a boil and add noodles, stirring often. Cook until noodles are al dente (cooked through but slightly firm) and liquid has been absorbed, about 8 to 9 minutes. Reduce heat and stir in frozen peas; cook for an additional 3 to 4 minutes. Remove skillet or pot from heat and stir in sour cream.

Garnish with parsley.

From Henry Ford LiveWell

361 calories (21% from fat), 9 grams fat (3.5 grams sat. fat), 41 grams carbohydrates, 31 grams protein, 263 mg sodium, 53 mg cholesterol, 95 mg calcium, 6 grams fiber. Food exchanges: 3 meat, 2 carbohydrates, 3 vegetables.

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This article originally appeared on Detroit Free Press: Turkey stroganoff will leave you feeling satisfied, not stuffed