On the Light Side, Chicken Paprikash

Serving Size: 4

  • 3/4 cup plain nonfat yogurt -- or nonfat Greek Yogurt
  • 1 tablespoon olive oil
  • 2 cups onion -- sliced
  • 1 cup red bell pepper -- sliced
  • 2 cloves garlic
  • 1 1/2 tablespoons flour
  • 2 teaspoons paprika -- sweet or half-sharp, depending on if you want it spicy or not
  • 1 cup chicken broth
  • 1 pound boneless skinless chicken breast -- sliced
  • 1/2 teaspoon salt and pepper -- to taste

Spoon yogurt into yogurt strainer or cheesecloth lined mesh strainer. Place bowl beneath, but not touching strainer, to catch liquid. Let stand at room temperature 15 minutes. Scrape yogurt into bowl and discard liquid. (Not necessary if you use Greek yogurt)

Spray a large, heavy saucepan or Dutch oven with cooking spray, add oil and heat over medium-low heat. Add onions, bell pepper and garlic; stir well. Cook, covered, 10 minutes or until tender, stirring occasionally. Reduce heat if vegetables start to brown.

Sprinkle in flour and paprika; cook, uncovered, 1 minute, stirring constantly.

Add broth; increase heat to medium-high. Cook, stirring constantly, until sauce simmers. Add chicken, stir well and return to a simmer. Reduce heat to low, simmer, covered, 8-10 minutes or until chicken is cooked thru.

Remove from heat; uncover and let cool slightly. Stir in yogurt, salt and pepper. Serve immediately.

Per Serving (excluding unknown items): 245 Calories; 6g Fat (20.8% calories from fat); 32g Protein; 16g Carbohydrate; 3g Dietary Fiber; 67mg Cholesterol; 479mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.

Serving Ideas: Serve over pasta or rice.

*** From Original version to Lightened version, you save...76 calories, 15 g fat, 28mg cholesterol, 38 mg sodium