Who doesn’t love a delicious dish that’s ready in just 30 minutes? Rachael Ray’s 30 Minute Meals is one of our all-time favorite cooking shows, and the corresponding cookbooks are also fabulous. Rachael’s recipes are generally very easy, and result in very hearty, crowd-pleasing meals. I was lucky enough to catch this episode one afternoon when I was starving and bored, so I immediately ran to the store and cooked myself a batch. We’ve since re-created this dish a couple of times, making changes here and there, and we feel like this is the best version so far.This recipe makes a lot of sauce; I feel like it could probably be cut in half and still yield enough sauce for all of the chicken and the noodles if you’re serving only 4 people. Luckily, if you have leftover sauce, it’s totally fine to refrigerate it and serve again. It’s such a delicious sauce; you could probably serve it over any type of noodle and just skip out on the protein for a lighter meal. If you don’t want to make 6 servings of this dish, feel free to divide the number of chicken breasts and ingredients for the sauce accordingly.Ingredient List
2 red bell peppers (jarred roasted peppers are fine)
2 small Fresno chili peppers (seeded and finely diced)
(If you can’t find Fresno peppers, substitute jalapeno or Serrano peppers)
1 small onion (chopped)
¼ cup flat leaf parsley
2 garlic cloves (peeled)
2 tablespoons fresh thyme leaves
1 cup chicken stock [12 calories]
6 tablespoons butter (divided) [600 calories]
3 tablespoons flour [75 calories]
1-1½ cups milk [110-160 calories, dependent on type of milk used]
Salt and freshly ground black pepper
½ cup fat-free sour cream [100 calories]
3 tablespoons sweet paprika
(If you can’t find sweet paprika, regular paprika works fine but the dish may be a little salty…cut down on the salt you add later accordingly.)
2 tablespoons extra-virgin olive oil [240 calories]
6 boneless, skinless chicken breasts [1200 calories]
1 pound extra-wide egg noodles [1760 calories]
1 tablespoon poppy seeds
¼ cup chives (finely chopped)
Calories per serving: 682-732
If you aren’t able to find the jarred roasted red peppers at the grocery store, you can easily roast 2 normal red bell peppers yourself. It’s tricky to get the skin off and the process definitely takes a little more time, but the flavor is very authentic and wonderful. Wash the red peppers, place them on a rimmed baking sheet, and roast under the broiler with the door of the oven slightly ajar to let steam escape. Remove peppers from the oven and place in a small bowl, then cover with plastic wrap. Let the peppers sit until cool (10 minutes), then peel and seed the peppers.Add roasted peppers, onion, parsley, garlic, thyme, and chicken stock to food processor, then puree until smooth.Pre-heat the oven to 375 degrees F.
Heat a medium saucepot over medium heat, then add 3 tablespoons of butter. Once the butter is completely melted, whisk in the flour a little bit at a time, and cook for 1 minute. Whisk in the milk, and season with salt and pepper.
* If you plan to use non-fat milk, this step can be slightly challenging. If your pot is too hot, you can easily turn this roux into a clumpy, thick mess because the non-fat milk is so watery. I definitely recommend adding more than the basic 1 cup of milk to make sure your roux turns out smooth.
Once roux is smooth, stir in the sour cream to thicken the sauce. Add the pureed vegetable mixture and the paprika, then stir to mix well.In a large sauté pan, heat 2 tablespoons of extra-virgin olive oil over medium-high heat. Rinse the chicken breasts with cold water, pat dry, then season with salt and pepper on both sides. Add chicken to the pan and brown on both sides to get a nice crust (5-10 minutes depending on how great your stove works).
In a shallow casserole dish, spread half of the sauce on the bottom, arrange the browned chicken breasts side by side, and then cover the chicken with the remaining sauce. Bake dish for 20-25 minutes, or until the internal chicken temperature is at least 160 degrees F.While the chicken is cooking, bring a pot of water to boil for the egg noodles. Cook noodles according to package directions. Drain noodles and return to the hot pot. Cut up the remaining 3 tablespoons of butter into small pieces, then add to the noodles. Season with salt, pepper, poppy seeds, and the chives. Toss well to evenly coat all noodles.
Serve the chicken breasts with a side of noodles, with excess sauce on top of noodles if desired.
This recipe was adapted from Rachael Ray, where it was first presented on her show 30 Minute Meals appearing on The Food Network. We changed some of the ingredients to be more “calorie friendly”, and we also decided to skip the roasting of the Fresno peppers for more punch in the sauce. If you’d like the original version of this dish, you can find it here
Hungarian Roasted Pepper & Paprika Chicken.