Stews are a wonderful tool to have in your recipe arsenal.They can be prepared to serve several people at one meal, or to be enjoyed a few days in a row as leftovers. Also, freezing portions to be heated later can save precious time on busy weeknights.This Paprika Chicken Stew makes 9 servings, and is chock full of antioxidants and Vitamin C, with very little added salt.Warm up your winter nights by serving this stew over your favorite whole grain noodles.Increase or decrease the red pepper flakes to control the “heat”.
2 ½-3 pounds boneless chicken breast, cubed 1 tablespoon olive oil 4 onions, chopped 4 cloves garlic, minced or ½ tablespoon jarred 2 very large or 3 medium vine tomatoes, chopped 2 red peppers, chopped ¼ teaspoon red pepper flakes 3 tablespoon paprika ½ teaspoon Kosher salt 1 teaspoon black pepper ½ cup low sodium chicken broth ½-¾ cup fat free sour cream
Heat a large, deep pot/pan on medium-high heat.Add olive oil and saute chopped onion and garlic for about 5 minutes. Add tomatoes, red peppers, and red pepper flakes.Let mixture sauté for 10-12 minutes. Add paprika, black pepper, salt, and chicken broth.Lower heat to medium-low and cook for approx 10 minutes Transfer contents of the pot to a blender or food processor and puree to desired consistency. Return mixture to pot and add chicken.Cover, and slowly cook chicken in sauce on medium-low heat for at least an hour to ensure tender chicken.Make sure chicken is no longer pink inside before serving. Slowly stir in sour cream just before serving.
Makes 9-10 servings, 1 cup chicken/sauce mixture:
238 calories, 6g fat, 91mg chol, 238mg sodium, 3g fiber, 6.5 g sugar, 32g protein
Serve over 1 cup of whole wheat egg noodles for an additional: 180 calories, 1g fat, 10mg sodium, 6g fiber, 1g sugar, 7g protein.
Tips and Twists:
Serve over 1 cup whole grain pasta, quinoa, brown rice or other favorite whole grain.
Add additional vegetables at serving time if desired.Try tossing in cooked brussel sprouts, broccoli, cauliflower, spinach, or other favorite veggie.There’s plenty of sauce to go around.