Low-Fat Turkey Stroganoff with Mushroom Sauce

Part of our three-recipe collection for Foods to Fight Seasonal Affective Disorder, this Healthy Turkey Stroganoff is rich in tryptophan, an amino acid that helps support serotonin production for a calming, mood-lifting effect.

How Does It Help with Seasonal Affective Disorder?

The ground turkey in this recipe is a good source of tryptophan, which the body can convert into melatonin (a sleep-regulating hormone) and serotonin (a neurotransmitter associated with positive mood).

The light sour cream used here also provides some vitamin D. Low vitamin D status has been linked to feelings of low mood for many people, so when sunlight is limited, getting vitamin D from food can be helpful as part of an overall strategy to support mental and physical health.

Ingredients for Healthy Turkey Stroganoff

• 8 ounces uncooked egg noodles
• 1 tablespoon cooking oil
• 1/2 onion, chopped
• 8 ounces sliced fresh mushrooms
• 1 pound lean ground turkey
• 2 cloves garlic, minced
• 1 teaspoon salt
• Freshly ground black pepper, to taste
• 1/2 teaspoon dried thyme
• 1 teaspoon paprika
• 1 tablespoon Worcestershire sauce
• 1 tablespoon grainy mustard
• 1 can reduced-fat condensed cream of mushroom soup
• 1/2 cup water
• 1/2 cup light sour cream
• 2 tablespoons chopped fresh parsley

How to Make Healthy Turkey Stroganoff

1. Cook the egg noodles according to package directions. Drain and set aside.
2. In a large sauté pan over medium-high heat, warm the oil until shimmering. Add the chopped onion and sliced mushrooms and cook 3–5 minutes, until the onions soften and the mushrooms brown.
3. Add the ground turkey and cook about 5 minutes, breaking it up as it browns. Stir in the minced garlic, salt, pepper, thyme, and paprika; cook about 30 seconds until fragrant.
4. Stir in the Worcestershire sauce, grainy mustard, condensed cream of mushroom soup, and water. Reduce heat and simmer, stirring occasionally, until the sauce thickens, about 3–5 minutes.
5. Remove from heat and stir in the light sour cream. Finish with chopped fresh parsley and serve over the cooked egg noodles.

FAQs

How do you store leftover turkey stroganoff?

Place leftovers in a covered container and refrigerate. Use within three days.

What kind of mushrooms can I use?

Common white button, cremini, or baby bella mushrooms work well. For a different flavor, try oyster or chestnut mushrooms.

More Recipes to Beat Seasonal Affective Disorder

• Roasted Squash, Kale & Feta Salad with Walnut Vinaigrette Recipe
• Salmon & Creamy Spinach with Mushroom Sauce Recipe