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, 5g of protein, and 3g of fiber per ¼ cup of uncooked grain.
Nutrition information (per serving):
Calories: 270; total fat: 9g; saturated fat: 1.5g; protein: 36g; carbohydrates: 9g; sugar: 3g; fiber: 1g; cholesterol: 110mg; sodium: 570mg
Recipe and photo by Lauren Harris-Pincus, M.S., R.D., owner of Nutrition Starring You, LLC.
Makes 6 servings
- 2 tbsp 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 tsp Kosher salt, divided
- 1 tbsp Hungarian paprika, divided
- 1½ cups low-sodium chicken broth
- 2 tbsp plus 1 teaspoon cornstarch
- 1/4 cup low fat (1%) milk
How to make it
Heat a large saucepan with a lid over medium to medium-high heat, and add olive oil.
Add onions, and sweat for about 5 minutes.
Add 1 tsp paprika and 1/2 teaspoon Kosher salt, and cook for about 3 more minutes.
Add chicken, an additional tsp paprika, and 1/2 tsp salt, and stir.
Cook chicken for about 5 minutes and turn pieces over, cook for a few more minutes, then add chicken broth and another tsp paprika.
Cover, and lower heat to medium, cooking for 15-20 minutes, stirring occasionally.
When chicken is cooked through, remove the pieces to a plate or bowl, and set aside.
In a small bowl, add 1 tsp cornstarch with 1/2 cup of the sauce from the pan, and stir to combine.
Add mixture back to the pot with additional 1/2 tsp of salt. Stir, and turn up the heat to let sauce simmer and thicken for a few minutes.
Add milk and stir, add chicken back and heat through.
Add additional salt or paprika, if desired, to taste.