Richly colored with paprika, this traditional Hungarian entrée is full bodied and satisfying. It goes well with Balsamic-Marinated Vegetables (page 78).

　　

Ingredients

Serves 6; 1 cup per serving

　　2 1/2 cups dried no-yolk noodles

　　Cooking spray

　　1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces

　　1 medium red onion, thinly sliced

　　2 tablespoons paprika (sweet Hungarian paprika preferred)

　　1 medium tomato, chopped

　　1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 tablespoons all-purpose flour

　　1/2 cup fat-free plain yogurt

　　2 tablespoons fat-free sour cream

　　

Step 1

Prepare the pasta using the package directions, omitting the salt. Drain well in a colander.

　　

Step 2

Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes, or until lightly browned on all sides, stirring occasionally. Transfer to a plate. Reduce the heat to medium.

　　

Step 3

In the same skillet, stir together the onion and paprika. Cook for 3 minutes, or until the onion is soft, stirring constantly. Stir in the tomato and broth. Cook for 2 minutes, or until hot.

　　

Step 4

Return the chicken to the skillet. Bring to a simmer. Reduce the heat and simmer, covered, for 30 minutes, or until the chicken is no longer pink in the center. Using a slotted spoon, transfer the chicken, onion, and tomato to another plate. Set aside.

　　

Step 5

Sprinkle the flour over the broth mixture remaining in the skillet. Cook for 2 to 3 minutes, or until the sauce has thickened, whisking constantly.

　　

Step 6

In a small bowl, whisk together the yogurt and sour cream. Whisk into the sauce. Stir in the chicken mixture. Serve over the pasta.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 238

　　

Step 9

Total fat: 2.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 0.5g

　　

Step 14

Cholesterol: 67mg

　　

Step 15

Sodium: 108mg

　　

Step 16

Carbohydrates: 22g

　　

Step 17

Fiber: 2g

　　

Step 18

Sugars: 5g

　　

Step 19

Protein: 31g

　　

Step 20

Calcium: 80mg

　　

Step 21

Potassium: 524mg

　　

Dietary Exchanges

Step 22

1 1/2 starch

　　

Step 23

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition