Operation Transformation Week 7: Mushroom Stroganoff

Courtesy of Operation Transformation on RTÉ One

Serves 2 (Each serving contains approx 220 kcal)


275g baby mushrooms
1 red onion, chopped
2 garlic cloves, crushed
1 tablespoon lemon juice
55g 3% fat natural yogurt
100g wholegrain rice

Food Staples
½ tablespoon tomato puree
½ teaspoon cornflour
1 tablespoon water
2 tablespoons parsley
Black pepper
1 vegetable stock cube made with 200mls water


  1. Add the wholegrain rice to a saucepan of boiling water and cook for approximately 35-40 minutes
  2. In another saucepan add the sliced mushrooms, onions, crushed garlic, vegetable stock, tomato puree and lemon juice and bring to the boil
  3. Reduce the heat and simmer for 15 minutes while covered
  4. In a small bowl, mix the cornflour and water and then add to the saucepan containing the sauce mixture
  5. Bring the saucepan back to the boil while stirring continually. Cook until the sauce thickens, then reduce heat and simmer for 2 minutes stirring a few times
  6. Remove the saucepan from the heat
  7. Stir in the natural yogurt slowly along with the parsley and some black pepper
  8. Serve the mushroom mixture with the wholegrain rice
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