Turkey Stroganoff Recipe - 43g Protein Meal Prep

Ingredients

• 500 g Turkey Breast (thinly sliced against the grain)
• 1 tsp Kosher Salt (pinch for seasoning the turkey and later the vegetables)
• 1/2 tsp Freshly Cracked Black Pepper (to taste)
• 2 tbsp Unsalted Butter (for sautéing onions and mushrooms)
• 1 medium Onion (diced)
• 8 oz Mushrooms (sliced; any variety works)
• 2 cloves Garlic (minced)
• 2 cups Beef Broth (low‑sodium; 1/2 cup for deglazing, 1.5 cups for slurry)
• 1 tbsp Worcestershire Sauce (adds umami depth)
• 2 tbsp All-Purpose Flour (for the thickening slurry)
• 1 cup Plain Fat‑Free Greek Yogurt (adds creaminess and extra protein)
• 8 oz Egg Noodles (dry weight; about 1 cup cooked per serving)
• 2 stalks Green Onion (sliced for garnish)
• as needed Non‑Stick Cooking Spray (to lightly coat the skillet)

Instructions

1. Slice and Season Turkey

   Thinly slice the turkey breast against the grain, place in a bowl, and season with a pinch of kosher salt and freshly cracked black pepper.

   Time: PT5M

2. Cook Turkey

   Heat the non‑stick skillet over medium‑high heat, spray lightly with cooking spray, add the seasoned turkey, and sauté, stirring every minute, until no pink remains (3‑4 minutes).

   Time: PT4M

   Temperature: medium‑high

3. Set Turkey Aside

   Transfer the cooked turkey to a clean plate and set aside while you build the sauce.

   Time: PT1M

4. Sauté Onions

   Add 2 tbsp unsalted butter to the same skillet, melt, then add the diced onion. Cook, stirring every minute, until the onion becomes translucent (about 3 minutes).

   Time: PT3M

   Temperature: medium

5. Cook Mushrooms

   Add the sliced mushrooms to the onions, sprinkle a tiny pinch of kosher salt, and sauté for 5‑7 minutes until they release moisture and turn golden brown.

   Time: PT7M

   Temperature: medium

6. Add Garlic

   Stir in the minced garlic and cook for about 30 seconds, just until fragrant—do not let it burn.

   Time: PT0.5M

   Temperature: medium

7. Deglaze with Broth

   Pour ½ cup beef broth into the pan, scraping the browned bits (fond) from the bottom. Reduce heat to a simmer while you finish the slurry.

   Time: PT2M

   Temperature: medium

8. Prepare Slurry

   In a mixing bowl whisk together 1½ cups beef broth, 1 tbsp Worcestershire sauce, and 2 tbsp all‑purpose flour until smooth; no lumps.

   Time: PT2M

9. Thicken Sauce

   Stir the slurry into the skillet, bring the mixture to a gentle boil, then lower to a simmer for about 5 minutes until the sauce thickens noticeably.

   Time: PT5M

   Temperature: medium‑high

10. Add Greek Yogurt

    Remove the pan from direct heat and whisk in the cup of plain fat‑free Greek yogurt until fully incorporated and smooth.

    Time: PT1M

11. Re‑incorporate Turkey

    Return the cooked turkey and any accumulated juices to the sauce, stir, and heat for 1 minute just to warm through.

    Time: PT1M

    Temperature: medium

12. Rest Sauce

    Turn off the heat and let the stroganoff sit for 1 minute so flavors meld.

    Time: PT1M

13. Cook Egg Noodles

    Bring a large pot of salted water to a boil, add the egg noodles, and cook according to package directions (about 8‑10 minutes). Drain in a colander.

    Time: PT10M

    Temperature: boiling

14. Plate and Garnish

    Divide the cooked noodles among four plates, top each with a generous quarter of the turkey stroganoff, and sprinkle sliced green onion over the top.

    Time: PT2M

Nutrition Facts

Calories

300

Protein

38 g

Carbohydrates

45 g

Fat

8 g

Fiber

3 g