Chicken Goulash

3 Reviews
67% would make this recipe again

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.

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Preparation : 20 min Cooking : 1 h
380 calories/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] 0.2 g
ground pepper to taste [optional]
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

per 1 serving (440 g)

Amount

% Daily Value

Calories

380

Fat

11 g

17 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

80 mg

Sodium

90 mg

4 %

Carbohydrate

33 g

11 %

Fibre

5 g

20 %

Sugars

8 g

Net Carbs

28 g

Protein

39 g

Vitamin A

48 %

Vitamin C

165 %

Calcium

6 %

Iron

27 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2 ½
Meat and Alternatives 4
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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