Smoky Chicken Paprikash and Microwaveable Mug Cake

Fitness Magazine recently had a whole slew of healthy recipes in their January issue. Tonight I thought I’d try the Chicken Paprikash, only to have the healthy factor ruined shortly after with a few glasses too many of some wine and a literal cup of cake, a recipe found by my roommate. I thought the chicken was a great success and fairly easy to make. It had the same satisfaction as my favorite Indian meal (Chicken Ginger) because of the sauce and rice under the chicken, but without all the heavy cream.

Smoky Chicken Paprikash

  • 4 tsp canola oil
  • 1 1/4 lbs boneless, skinless chicken thighs cut into 1 in pieces
  • 1/2 tsp kosher salt, plus more to taste
  • 1/4 tsp black pepper, plus more to taste
  • 2 medium red bell peppers, cored, seeded and thinly sliced
  • 1 large onion, halved and thinly sliced
  • 1 tbps minced fresh garlic
  • 1 tbsp smoked sweet paprika
  • 1/2 cup dry white wine
  • 1 cup canned crushed tomatoes
  • 1/2 cup reduced sodium chicken broth
  • 1 tsp all purpose flour
  • 1/3 cup reduced fat (fat free works just as well) sour cream
  • 2 tbsp minced fresh dill
  • 2 tsp lemon juice
  • cooked whole wheat orzo (optional)
  1. Heat a 12-inch nonstick skillet over medium-high heat; add 2 teaspoons of the canola oil. Season the chicken with the salt and black pepper; add to the pan. Cook 2 to 3 minutes to sear. Turn and cook 2 minutes more. Transfer to a plate and tent with foil to keep warm.
  2. Add remaining oil and the bell peppers and onion to skillet. Saute, stirring occasionally, until softened, 6 to 8 minutes. Add the garlic and paprika; saute until fragrant, about 1 minute. Add the wine and cook, stirring frequently, until nearly evaporated, about 2 minutes. Add the tomatoes and chicken broth and bring to a simmer.
  3. Return chicken to skillet, reduce heat to medium low and simmer until chicken is just cooked through, 2 to 3 minutes.
  4. In a small dish, whisk the flour into the sour cream. Slowly add to the sauce and simmer 3 minutes more. Stir in the dill and lemon juice and season to taste with additional salt and black pepper. Serve chicken and sauce over whole-wheat orzo if desired.

Per Serving: 325 calories, 32 g protein, 15 g carbohydrate, 13 g fat (3.4 saturated), 3 g fiber

If you have small children (or a picky roommate) you can actually put the sauce in a blender so that the red bell peppers are mixed into the sauce rather than on their own. It just looks like some kind of pasta sauce but it has more veggies in it.


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