This dish combines high-quality protein from the skinless chicken with the antioxidant power of vitamin C and lycopene from the tomato sauce. Have rice or noodles and steamed veggies on the side to round out the meal.
Ingredients:
- 2 teaspoons canola oil
- 1 yellow onion, finely chopped
- 1 teaspoon paprika
- 1/4 teaspoon cayenne pepper (optional)
- 4 boneless, skinless chicken breasts
- 1/2 cup fat-free, low-sodium chicken broth
- 1 8-ounce can no-salt-added tomato sauce
- 1/3 cup reduced-fat sour cream
Preparation: (Serves 4)
- In a large skillet over medium high heat, saute onion in oil until softened. Sprinkle paprika and cayenne (if using) over onion and stir. Add chicken and cook 5 minutes on each side, until no longer pink.
- Add chicken broth and tomato sauce. Reduce heat, cover, and simmer for 20 minutes. Stir in sour cream and cook for two minutes more. Serve over noodles or rice.
Nutrition Facts (per serving):
Calories 227; fat 7g; saturated fat 2g; cholesterol 90mg; sodium 113mg; carbohydrate 7g; fiber 2g; protein 34g
