(or What to do with all that Chicken Stock – Part 3)
We’ve been eating a lot of plain non-fat yogurt lately and I have been using it more and more in my cooking. I started out utilizing it in place of sour cream on baked or twice baked potatoes, then we started mixing it with a little sugar-free fruit preserves and a touch of agave nectar for a guilt-free dessert. Nowadays I use non-fat yogurt in everything from cornbread and pancakes to French onion dip.
To boost the acidity to more closely resemble sour cream, I nearly always add a little lemon juice to the recipe. When using plain non-fat yogurt in a sauce remember to remove the sauce from the heat before incorporating the yogurt. The reason for this is because with no fat to assist in thickening or emulsifying, plain non-fat yogurt will separate or curdle if you boil it.
You can lessen the chances of your sauce separating by using Greek yogurt which is thicker by nature or by straining your plain non-fat yogurt to thicken it. This is done by draining the yogurt through a fine sieve, cheesecloth, or coffee filter to remove the whey (the watery stuff) and thicken it. This results in a thicker more flavorful “yogurt cheese” that is delicious in dips and cold sauces like Tzatziki. There is a great article here that explains better how to do this.
This Turkey Stroganoff is a “lower” fat recipe that is a good example of using plain non-fat yogurt in a savory recipe. It is also another way to use that good homemade chicken stock I’m always preaching about. Reducing the stock with the turkey, mushrooms, and onions creates a rich sauce with a depth of flavor that would fool even the pickiest of eaters in your house.
1 Lb – Ground Turkey
1 Lb – White Mushrooms, sliced in 1/4 inch slices
1 – Med Onion, chopped
3 Cups – Homemade (or low sodium) Chicken Stock
1 Cups – Plain non-fat yogurt
Juice of ½ Fresh Lemon
1 Tbsp – Dry Rubbed Sage
1 Sprig – Fresh Rosemary
1 – 16 oz Package Whole Wheat Extra Wide Egg Noodles
Kosher Salt & Freshly Ground Black Pepper
Fresh Parsley, chopped
Add 2 Tbsp of olive oil to a very large (12” or more) sauté pan over medium high heat. When the oil just begins to smoke, carefully add the mushrooms and cook them stirring constantly much as you would a stir fry. When the mushrooms begin to release their liquid slow down a little on the stirring but keep them spread out so the liquid will evaporate quickly.
As the liquid evaporates and the mushrooms begin to brown, stir in the onions, sage, rosemary, and a few good grinds of black pepper. Continue cooking and stirring one more minute, then lower the heat to medium high. If the pan seems dry add one more Tbsp of olive oil then add the ground turkey and continue to cook stirring often and gently breaking up the turkey until the meat is mostly cooked through.
Meanwhile, fill a large pot with 2 quarts of water and 2 Tbsp of kosher salt. Place the pot over high heat to come to a boil.
Stir in two cups of chicken stock into the turkey mixture, scraping up any browned bits that may have stuck to the pan, continue to cook stirring only occasionally. Allow the stock to come to a boil and cook stirring from time to time, until most of the stock has evaporated, about 10 minutes. Add one more cup of stock and return to a boil cooking about 5 minutes more. Turn off the heat and stir in the lemon juice.
When the pot of water has come to a full boil, stir in the noodles, reduce the heat to medium high, and cook according to the package directions.
When the noodles are done drain them in a colander and while the noodles are draining remove the turkey mixture from the heat. Gently (so as not to break up the mushrooms) stir the yogurt into the mixture to form a sauce. Now gently add the noodles to the same pan, folding the noodles and sauce until well mixed. Garnish with the fresh parsley and serve hot.