Healthy Winter Recipe From A Dietitian: Mushroom Stroganoff with Wild Rice

Our Accredited Dietitian Tarni shares her healthy warm winter recipe, Mushroom Stroganoff with wild rice.

INGREDIENTS

  • 800g Portabello mushrooms
  • 1 brown onion
  • 1 tsp Italian herbs
  • 2 tbsp reduced-salt tomato paste
  • 120g kale, shredded
  • Handful parsley, chopped
  • 200g broccoli, chopped
  • 1 small packet microwavable wild rice mix
  • 1 1/2 tbsp cornflour
  • 2 tbsp extra virgin olive oil
  • 500mL vegetable or chicken stock
  • 100g low-fat Greek yogurt
  • 2 tsp reduced-salt soy sauce
  • 2 tsp dijon mustard

 

METHOD

  1. Heat olive oil in frying pan, add onions, herbs, mushroom, and stir to combine. Saute for ~10min until mushrooms are cooked. Add tomato pasta and stir through.
  2. Add stock, soy sauce and dijon mustard. Add kale and stir until wilted. Dissolve cornflour in 3 tbsp water and add to the pan. Cook until sauce is thick, then remove from heat and stir in yoghurt.
  3. Add broccoli to pan and cook until tender and bright green in colour. Meanwhile, place wild rice packet into microwave and cook as per instructions.
  4. Serve rice and stroganoff and garnish with parsley. Enjoy!

 

Meet Dietitian Tarni

Tarni is an Accredited Practising Dietitian who is passionate about improving health, promoting recovery and preventing disease by inspiring healthy diet and lifestyle choices using a patient-centred approach. Graduating from the University of the Sunshine Coast with a Bachelor of Nutrition & Dietetics, Tarni has since had clinical experience working with acute cardiac and respiratory patients in hospital. Special interest areas include rehabilitation, weight management, cardiovascular disease, gut health and sports nutrition.

Outside of work, Tarni enjoys hiking, climbing mountains, exploring new places, drawing and photography. She is always experimenting with new foods, recipes and keeping up to date with the latest research in nutrition and dietetics.

Tarni is available for Dietetic appointments at our CaloundraWoolloongabbaChermside and Springfield locations.