Jan 31, 2014

Clean Eating Chicken Paprikash

  •     2 tbsp whole-wheat flour
  •     4 tsp paprika, divided
  •     1/2 tsp fine sea salt
  •     1 tbsp olive oil
  •     4 6-oz boneless, skinless chicken breasts
  •     1 onion, halved and thinly sliced
  •     1 red bell pepper, thinly sliced
  •     2 cloves garlic, minced
  •     1/4 tsp ground cayenne pepper, 
  •     3/4 cup low-sodium chicken
  •     1/2 cup plain low-fat Greek yogurt
  1. In a shallow bowl, combine flour, 1 tsp paprika and salt.
  2. In a large pan, heat oil on medium-high. 
  3. Coat chicken in flour mixture and shake off excess. 
  4. Add chicken smooth side down to skillet. 
  5. Cook until brown, 3 to 4 minutes. 
  6. Turn and cook other side until brown, 2 to 3 minutes. Remove from pan.
  7. Keep pan on medium-high heat and add onion and bell pepper. 
  8. Heat until tender, about 5 minutes. 
  9. Add garlic, remaining 3 tsp paprika and cayenne(you can leave cayenne out if you like). 
  10. Cook, stirring, until garlic is fragrant, about 1 minute. 
  11. Add broth, scraping up browned bits from bottom of pan. 
  12. Return chicken and any juices to pan and bring to a boil. 
  13. Reduce heat, cover and cook until chicken is cooked through and vegetables are very tender, about 10 minutes.
  14. Remove chicken from pan. 
  15. In a small bowl, whisk about 2 tbsp pan juices and yogurt.
  16.  Add yogurt mixture to skillet, stirring to coat onion mixture. 
  17. Bring to a gentle boil, stirring until thick and smooth. 
  18. Spoon over top of chicken.
This is good  served dumplings or noodles, but to make it healthier it is really good served over mashed butternut squash, roasted root vegetables or grains such as brown rice or farro.

You can also try this with pork, beef or lamb.

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