RECIPE: Turkey Stroganoff “Helper”

DH loooooves Hamburger Helper. DH is also a type-1 diabetic, with a number of health complications as a result of years of minimal compliance with the recommended diet and exercise regimen for diabetics. Astonishing as it is (or not), Hamburger Helper is not a diabetic-friendly processed food. It’s high in fat, higher in carbs and disturbingly high in sodium content. So I try to find other dishes that will fulfill his desire for that kind of beef-and-noodle kind of dish. I tooled around with the “slow food” versions of the ingredients in his favorite HH flavor — stroganoff — and this is what I came up with. DH ate three servings of it, and then said it was “just OK” because he doesn’t like the blandness of ground turkey. That said, if you use a super-lean ground beef, like a grass-fed sirloin, you could get that beefy flavor with a comparable fat content. (Incidentally, the others at the table scarfed theirs down and also requested seconds. I guess it’s purely a matter of preference.)


– 1 box low-carb/high-fiber egg noodles (I used the Al Dente Carba-Nada egg fettuccine, 10 oz. bag)

–  1 T. olive oil

–  1 large onion, chopped

–  1/2 pound fresh mushrooms, sliced (I used crimini, elsewhere known as baby portabellas)

– salt and pepper to taste

–  2 garlic cloves, minced

–  1/2 cup white wine, use divided

–  1 lb. ground lean turkey

–  2 tablespoons cornstarch

–  1 cup reduced-sodium chicken broth

–  Pinch cayenne pepper

–  2 t. poppy seeds

–  1 pint plain low-fat Greek yogurt

– 2 T. flat-leaf parsley, chopped fine

Cook egg noodles as per the manufacturer’s directions. Drain and set aside.

In a large skillet, add the olive oil and heat to almost smoking over medium high heat. Add the onions and mushrooms, and saute until mushrooms are softened and the onions are turning golden brown. Add a dash of salt and pepper (the salt will pull the last of the water out of the vegetables) as well as the garlic, and continue to saute, about 5 minutes. Remove the vegetables from the pan to a heatproof bowl. Deglaze the pan with white wine, picking up the fond on the bottom of the pan, and add this liquid to bowl with the vegetables.

Reduce the heat on the pan to medium and add the turkey. Brown the meat until all traces of pink have disappeared, about 10 minutes, and then drain any fat from the pan. Sprinkle the cornstarch over the meat and toss to coat. Stir in the broth, the remaining wine, and the vegetables, and bring to a simmer, about 5 minutes.

Stir until sauce thickens. Add additional salt and pepper, the cayenne and the poppy seeds. Add the egg noodles and stir to combine. Remove from heat; stir in yogurt. Remove to a serving platter. Garnish with chopped parsley.

Serves 4-6.

Categories: Cooking, Food, type 1 diabetes | 1 Comment

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One thought on “RECIPE: Turkey Stroganoff “Helper”

  1. Jennifer Basquiat

    Delicious! Making this for dinner tomorrow night! Also a HUGE fan of HH (chalk it up to my oldest of 6, dad is in med school history). Can’t wait to compare!

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