Hairy Bikers Diet Paprika Chicken

This is the version of paprika chicken to cook when you are watching the calories, since it comes in at just 282 a portion. It is from the Hairy Dieters book, feeds 6, and Si and Dave built it by taking a rich Romanian dish and quietly stripping out the fat.

The clever bits are all swaps rather than sacrifices. They skin the chicken thighs, thicken the sauce with a spoon of cornflour instead of cream, and stir in half-fat crème fraîche at the end, so it still tastes indulgent without the calories.

The peppers are what keep it feeling generous on the plate. You use three whole ones in red, yellow, and green, going in partway through so they hold some bite, which bulks out every portion for barely any calories.

Hairy Bikers Diet Paprika Chicken Recipe

Author: Alex Saidani Cooking Method:Braising Cuisine:British Hungarian Courses:Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time:1 hour 5 minutesRest time: minutesTotal time:1 hour 20 minutesServings:6 servingsCalories:282 kcal Best Season:Summer

Description

Skinless chicken thighs brown with onions, then simmer in smoked paprika, chopped tomatoes, and stock while three coloured peppers go in to bulk it out. A spoonful of cornflour thickens the sauce and half-fat crème fraîche stirred through at the end keeps it rich but light, ready for a little rice or mash.

Ingredients

• 1 tbsp sunflower oil
• 2 medium onions, halved and finely sliced
• 12 boneless, skinless chicken thighs
• 2 garlic cloves, peeled and crushed
• 1 tbsp smoked paprika (or plain paprika if you prefer)
• 400g can of chopped tomatoes
• 400ml chicken stock (fresh or made with 1 stock cube)
• 2 bay leaves
• 1 tsp dried mixed herbs
• 3 large peppers, red, yellow and green
• 1 tbsp cornflour
• 1 tbsp cold water
• 6 tbsp half-fat crème fraîche
• Freshly ground black pepper

Instructions

1. Soften the onions: Heat the oil in a large non-stick pan and fry the onions over medium heat for 6 to 8 minutes until softened and lightly coloured, stirring regularly.
2. Add the chicken: Cut any visible fat off the thighs and halve each one, then season with black pepper and add to the pan. Cook with the onions for 4 to 5 minutes until lightly coloured on each side.
3. Build the sauce: Stir in the garlic and paprika and cook for a minute, then tip in the tomatoes, pour over the stock, and add the bay leaves and mixed herbs. Bring to a gentle simmer, cover loosely, and cook for 20 minutes.
4. Add the peppers: Meanwhile, halve and deseed the peppers and cut them into 3cm chunks. Add them to the pan and cook everything for another 25 to 35 minutes, stirring now and then, until the chicken is tender.
5. Thicken: Mix the cornflour and cold water into a smooth paste, then stir it into the pan and cook for 2 to 3 minutes until the sauce thickens, stirring constantly.
6. Finish: Serve topped with a little half-fat crème fraîche, with a small portion of rice or mash on the side.

FAQs

Is chicken paprikash healthy?

This version is built to be, at 282 calories a portion, which is light for a full chicken dinner. The savings come from skinning the chicken, ditching cream for cornflour and half-fat crème fraîche, and bulking it out with peppers.

If you would rather have the full-fat original, their richer paprika chicken uses skin-on thighs and soured cream instead.

How did they make it low-calorie without losing flavour?

Three swaps do the work. Skinless thighs cut the fat, a cornflour slurry thickens the sauce where cream normally would, and half-fat crème fraîche gives that tangy richness for a fraction of the calories.

The smoked paprika and tomatoes carry the flavour, so nothing important is missing, only the calories.

Can I use chicken breast instead of thighs?

You can, though thighs stay juicier through the long simmer while breast can dry out. If you do swap, add the breast a little later and watch it closely so it does not overcook.

Thighs are also cheaper and, once skinned, still lean, which is why the diet version sticks with them.

Why add the peppers halfway through?

Going in partway means they soften but keep a bit of bite, rather than collapsing into the sauce. That texture is what makes the dish feel hearty despite the low calorie count.

Add them at the start and they turn to mush over the long simmer, so the timing is what keeps them fresh and chunky.

What should I serve it with to keep it light?

A small portion of rice or mash is all it needs, since the sauce and peppers already make it filling. Steamed greens or a simple salad keep the plate low-calorie while adding bulk.

For another lighter chicken dinner, their chicken stew from the same diet book skins the meat too, or their chicken jalfrezi is a leaner curry option.