20-Minute Chicken Goulash

Author: Canadian Living

Inspired by the long-simmering Hungarian stew, this creamy goulash (which is at its finest with real Hungarian paprika) is quick, easy and full of robust flavour. Serve it over egg noodles or spaetzle.

  • Portion size 4 servings

Ingredients

  • 1/2 teaspoon caraway seeds
  • 1 lb boneless skinless chicken breast
  • 2 tablespoons vegetable oil
  • 3 cups sliced mushroom (8 oz/250 g)
  • 1 onion chopped
  • 1 sweet green pepper chopped
  • 4 cloves garlic minced
  • 1 tablespoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon dried thyme
  • 3 tablespoons all-purpose flour
  • 1 1/3 cup chicken stock
  • 1/4 cup tomato paste
  • 1/4 cup chopped fresh parsley
  • 1/4 cup light sour cream

Method

Using mortar and pestle or side of chef's knife, crush caraway seeds; set aside.

Cut chicken into 3/4-inch (2 cm) chunks. In Dutch oven, heat half of the oil over medium-high heat; fry chicken, in batches, until browned outside and no longer pink inside, about 4 minutes. Remove to bowl.

Add remaining oil to pan. Add mushrooms, onion, green pepper, garlic, paprika, salt, pepper, thyme and caraway seeds; cook over medium heat, stirring occasionally, until onion is softened, about 5 minutes. Add flour; cook, stirring, for 1 minute. Stir in stock and tomato paste; cook, stirring often, until thickened enough to coat back of spoon, about 5 minutes.

Return chicken and any accumulated juices to pan. Add parsley and sour cream; stir until heated through.

Nutritional facts <b>Per serving:</b> about

  • Sodium 637 mg
  • Protein 32 g
  • Calories 293.0
  • Total fat 11 g
  • Cholesterol 68 mg
  • Saturated fat 2 g
  • Total carbohydrate 18 g

%RDI

  • Iron 22.0
  • Fibre 0.0
  • Folate 15.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 19.0
  • Vitamin C 60.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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20-Minute Chicken Goulash