Serve this protein-packed recipe over whole grain sorghum or quinoa. Sorghum cooks up just like rice or quinoa (with liquid) and provides 158 calories, 5 grams of protein, and 3 grams of fiber per ¼ cup of uncooked grain.
Skill level: Beginner
Start to Finish: 1 hour
Prep: 20 minutes
Cook: 40 minutes
2 tablespoons extra virgin olive oil
2 medium onions, chopped (about 2 cups)
2 pounds boneless chicken breast cut into large strips (about 3 ounces each)
1½ teaspoons Kosher salt, divided
1 tablespoon Hungarian paprika, divided
1½ cups low sodium chicken broth
2 tablespoons plus 1 teaspoon cornstarch
1/4 cup low fat (1%) milk
1. Heat a large saucepan with a lid over medium to medium high heat and add olive oil.
2. Add onions and sweat for a about 5 minutes.
3. Add 1 teaspoon paprika and 1/2 teaspoon Kosher salt and cook for about 3 more minutes.
4. Add chicken, an additional teaspoon paprika, and 1/2 teaspoon salt and stir.
5. Cook chicken for about 5 minutes and turn pieces over, cook for a few more minutes and then add chicken broth and another teaspoon paprika.
6. Cover and lower heat to medium, cooking for 15-20 minutes, stirring occasionally.
7. When chicken is cooked through, remove the pieces to a plate or bowl and set aside.
8. In a small bowl add 2 tablespoons plus 1 teaspoon cornstarch with 1/2 cup of the sauce from the pan and stir to combine.
9. Add mixture back to the pot with additional 1/2 teaspoon of salt. Stir and turn up the heat to let sauce simmer to thicken for a few minutes.
10. Add milk and stir, add back chicken and heat through.
11. Add additional salt or paprika if desired to taste.
Nutrition Information (per serving)
Calories: 270; Total Fat: 9 grams; Saturated Fat: 1.5 grams; Protein: 36 grams: Carbohydrates: 9 grams; Sugar: 3 grams; Fiber: 1 grams; Cholesterol: 110 milligrams; Sodium: 570 milligrams
Recipe and photo by Lauren Harris-Pincus, MS, RD, owner of Nutrition Starring You, LLC.
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