Chicken Paprikash

From EatingWell: October 1998, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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

Nutrition Profile

Ingredients

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

Preparation

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.

Nutrition

Per serving: 234 calories; 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.

Nutrition Bonus: Vitamin C (140% daily value), Vitamin A (40% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 4 very lean meat