These healthy recipes are all created to pair with wine (a 5-ounce glass has anywhere from 110 to 150 calories)—all for 600 calories or fewer.
This hearty one-pan dish is a healthier take on paprikash, a rich Hungarian stew often made with nice amounts of butter and sour cream. Here, bone-in chicken breasts are marinated in paprika-stained nonfat yogurt and then roasted over root vegetables, which become deeply caramelized and flavored with the chicken juices. This hearty but healthy dish is wonderful with Blaufränkisch, a spicy, dark-fruited, lighter-style red, which is often from Austria.
Paprikash-Roasted Chicken with Carrots, Parsnips and Onion
ACTIVE: 15 MIN
TOTAL TIME: 1 HR PLUS 4 HR MARINATING
1/2 cup plain nonfat Greek yogurt
Juice of half a lemon
1 tablespoon sweet Hungarian paprika
1/2 teaspoon hot paprika
1/2 teaspoon caraway seeds, ground
Two 10- to 12-ounce skin-on, bone-in chicken breasts
2 medium carrots, cut into 1 1/2-by-1/2-inch pieces
2 medium parsnips, cut into 1 1/2-by-1/2-inch pieces
1 red onion, cut into 1-inch wedges
1 tablespoon extra-virgin olive oil
Freshly ground pepper
1. In a bowl, whisk the yogurt with the lemon juice, paprikas, caraway seeds and 1 teaspoon salt. Using a sharp knife, make three 1/2-inch-deep slashes across each of the chicken breasts. Add the chicken to the yogurt marinade and turn to coat. Refrigerate for at least 4 hours and up to 24 hours.
2. Preheat the oven to 450°. In a large, heavy, nonreactive skillet or small roasting pan, toss the carrots, parsnips and red onion with the olive oil and lightly season with salt and pepper. Roast the vegetables for 20 minutes, until they start to brown.
3. Remove the chicken breasts from the marinade and wipe off any excess. Add the chicken and 1/2 cup of water to the skillet and roast for 15 to 20 minutes, until the vegetables are soft and an instant-read thermometer inserted into the thickest part of the meat registers 160°. Let the chicken rest for about 3 minutes before serving with the vegetables and pan juices.
Wine Spicy, bright Blaufränkisch, like the 2011 Uwe Schiefer.
One serving 473 cal, 18 gm fat, 4 gm sat fat, 23 gm carb, 5 gm fiber, 48 gm protein.
Kristin Donnelly is a former Food & Wine editor and cofounder of Stewart & Claire, an all-natural line of lip balms made in Brooklyn.