The EatingWell Diabetes Cookbook (2005)
When you are craving a creamy chicken dish, try this streamlined version of a Hungarian classic. Instead of egg noodles, serve it over Steamed Vegetable Ribbons.
4 servings, about 1 1/4 cups each
Active Time: 35 minutes |
Total Time: 35 minutes
1 pound boneless, skinless chicken breasts, trimmed and cut into 1/2-inch strips
1/4 teaspoon salt
Freshly ground pepper, to taste
1 tablespoon extra-virgin olive oil, divided
2 medium onions, sliced
2 cloves garlic, minced
2 teaspoons paprika, preferably Hungarian
2 tablespoons all-purpose flour
1 cup reduced-sodium chicken broth
1 large red bell pepper, cut into thin strips
3 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh dill
Pat chicken strips dry. Season with salt and pepper.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, until no trace of pink remains, 3 to 5 minutes. Transfer to a bowl and cover to keep warm.
Reduce heat to medium and add the remaining 1 1/2 teaspoons oil to the pan. Add onions and cook, stirring, until softened, about 5 minutes. Season with salt and pepper. Add garlic and paprika; cook, stirring, until fragrant, about 1 minute more. Add flour and cook, stirring, for 1 minute. Add broth and bring to a simmer, stirring constantly. Stir in bell pepper. Cover and cook, stirring occasionally, until the peppers are softened and the sauce is slightly thickened, 4 to 5 minutes. Add the reserved chicken and cook, uncovered, until heated through, 1 to 2 minutes.
Remove from heat and stir in sour cream. Sprinkle with dill and serve immediately.
Per serving :
7 g Fat;
2 g Sat;
3 g Mono;
71 mg Cholesterol;
14 g Carbohydrates;
30 g Protein;
3 g Fiber;
263 mg Sodium;
523 mg Potassium