Dinner

Pork Stroganoff with Brown Rice

Name: Pork Stroganoff with Brown Rice
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Pork tenderloin; 150 g Mushrooms; 60 g Onion; 1 clove, about 3 g Garlic; Two teaspoons Paprika; 1 tsp, about 6 g Dijon mustard; 100 g Chicken stock; 50 g Greek yogurt, 5% fat; 140 g Cooked brown rice; 1 tsp (5 g) Olive oil; A handful, chopped Fresh parsley

Strips of pork tenderloin with mushrooms, onion, paprika and mustard in a yogurt sauce, over brown rice. 48 g of protein for 517 kcal.

Calories: 517kcal
Protein: 48g
Fat: 15g
Carbs: 45g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Celery
Mustard

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Pork tenderloin170 g
Cut into finger-width strips. Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Mushrooms150 g
Chestnut ones, thickly sliced.
Onion60 g
Garlic1 clove, about 3 g
PaprikaTwo teaspoons
Dijon mustard1 tsp, about 6 g
Chicken stock100 g
Made up from a cube or a pot.
Greek yogurt, 5% fat50 g
Cooked brown rice140 g
Cooked weight.
Olive oil1 tsp (5 g)
Fresh parsleyA handful, chopped

Method

Sear the pork strips in the oil in a very hot pan for two minutes, in one layer, until browned but not cooked through. Lift them out.
Fry the mushrooms in the same pan over a high heat until they have given up their water and browned, then add the onion and cook for four minutes. Stir in the garlic and paprika.
Add the stock and mustard and bubble for two minutes, then return the pork and simmer for two more until it is just cooked.
Take the pan off the heat, stir in the yogurt and parsley and serve over the rice.

Worth knowing

Yogurt goes in off the heat or it splits. Five per cent Greek yogurt is thick enough to make a sauce and is about half the calories of soured cream.
The mushrooms are cooked alone first so they brown. Put in with the onion they boil in their own liquid and the dish tastes grey.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.