Articles & Recipes

Chicken Paprikash (diabetes-friendly)

March 4, 2019

Our revamped recipe uses less flour. Serve it over a bed of lentils and greens instead of the typical pasta or rice to keep carbs curbed even further. Who says you can't have healthy comfort food?

Ingredients Makes 4 servings

1 tbsp canola oil, divided 15 mL
1 lb boneless skinless chicken thighs 500 g
11⁄2 tbsp paprika, divided 22 mL
1 large onion, sliced lengthwise 1
1 clove garlic, minced 1
1 cup low-sodium ready-to-use chicken broth 250 mL

1 tbsp no-salt-added tomato paste 15 mL
1⁄2 cup light sour cream 125 mL
1 tbsp white whole wheat flour or whole wheat flour 15 mL

Chopped parsley (optional)

Instructions

Prep
  • Prep time: 5 minutes
  • Total time: 45 minutes
  1. In a large nonstick skillet, heat 2 tsp (10 mL) oil over medium-high heat. Sea-son the chicken with 1 tsp (5 mL) paprika. Cook in the skillet for 6 minutes, turning once, or until lightly golden. Transfer to a plate and set aside.
  2. Heat the remaining oil in the skillet. Cook the onion and garlic, stirring of-ten, for 6 minutes, or until softened and browned.
  3. In a small bowl, whisk together the broth, tomato paste, and remaining paprika until thoroughly combined. Pour into the skillet. Reserve the bowl.
  4. Add the chicken pieces back to the skillet. Reduce the heat to low to bring the mixture to a simmer. Cover and cook for 20 minutes, or until a thermometer in-serted in the thickest portion registers 165°F (74°C) and the juices run clear.
  5. Transfer the chicken to a plate and keep warm.
  6. In the reserved bowl, whisk together the sour cream and flour. Whisk the mix-ture into the skillet. Cook, stirring constantly, for 4 minutes, or until thickened and bubbling. Serve the chicken topped with the sauce and garnished with the parsley (if using).
Fill up on fiber: This protein dish pairs naturally with high-fiber sides like whole wheat pasta or a bed of lentils and greens, such as Swiss chard or kale. Favor healthy fats: Use a small amount of canola oil to lightly fry this dish. Cook your lentils and greens in olive oil for MUFAs, with a bit of garlic for more flavor and a slew of other health benefits.

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