Chicken Goulash

Chicken Goulash

A chicken stew with peppers, onions, and potatoes in a tomato-paprika sauce.

Outside its native Hungary, where it is known as «gulyás» and is served as a hearty thick soup, goulash [pr. GOO-lahsh] is a stew made with beef or other meat and vegetables, flavoured with lots of very fresh sweet or spicy Hungarian paprika, giving it a pungent aroma.

4 servings
Preparation 20 min
Cooking 1 h

380 calories per serving 


Ingredients

2 onions, thinly sliced   400 g
1 clove garlic, chopped    
2 tomatoes, deseeded and diced   240 g
1 yellow or red sweet peppers, cut into match-like strips   200 g
2 chicken breasts, boneless, skinless, cut into 3 cm cubes   600 g
3 tbsp olive oil   45 mL
4 tsp paprika   12 g
2 1/4 tsp ground cumin   5 g
1 cup chicken broth, low-sodium, or more   250 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
2 potatoes, peeled and cut into cubes   400 g
1 1/2 tbsp sour cream [optional]   23 mL

Method

  1. Prepare the vegetables : thinly slice the onions, chop the garlic, deseed and dice the tomatoes, and cut the peppers into match-like strips. Cut the chicken into 3 cm cubes.
  2. Heat the oil in a large, heavy-bottomed pot over high heat. Sauté the meat until it is well browned on all sides, about 8-10 min, then transfer the cubes to a plate.
  3. Lower the heat to low, add the onions, and cook, stirring occasionally until they are well cooked, about 15 min. Return the meat to the pot, add the paprika and cumin, then cook 1 min with stirring. Add the chopped garlic, tomatoes, and peppers, then pour in the broth. Season with salt and pepper. Stir well to combine.
  4. Cook, covered, over very low heat, stirring occasionally, until the meat is tender and the sauce has thickened, about 30 min, adding some broth if needed to keep a moist environment.
  5. Peel the potatoes, cut them into cubes, then add them to the pot and cook an additional 30 min. Adjust the seasoning.
  6. Serve with a dollop of sour cream (optional).

Nutrition Facts Table

Nutrition Facts

per 1 serving (440g)

Amount

% DV*

* DV = Daily Value

Calories

380

Fat

11 g

17 %

Saturated 2 g
+ Trans 0 g

9 %

Cholesterol

85 mg

Sodium

85 mg

4 %

Carbohydrate

33 g

11 %

Fibre

5 g

20 %

Sugars

8 g

Protein

39 g

Vitamin A

50 %

Vitamin C

170 %

Calcium

6 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
Source of :
Calcium
Good source of :
Copper, Fibre, Folacin, Manganese, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
Excellent source of :
Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E

More info


This recipe is in the following categories: Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | Halal | High Fibre | High Iron | Low Calorie | Low Cholesterol | Low Fat | Low Saturated Fat | Low Sodium | Braise/Stew | Central European

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