Chicken Caraway Goulash

Chicken Caraway Goulash

This comforting low carb chicken stew is perfect to warm you up during those chilly fall evenings, or even in the dead of winter. The sour cream gives the goulash sauce a velvety creaminess. A low cal, low fat alternative to most comfort foods.

Ingredients

  • Prep Time:
  • Cook Time:
  • 1 lb (0.5 kg) boneless, skinless chicken thighs
  • 2 tbsp (30 mL) vegetable oil
  • 1 cup (250 mL) onion(s), diced
  • 4 cloves garlic, minced
  • 1/2 lb (0.3 kg) mushrooms, sliced
  • 2 cups (500 mL) red pepper(s), sliced
  • 1 tbsp (15 mL) paprika
  • 1 tsp (5 mL) caraway seed
  • 1/2 tsp (2.5 mL) thyme, dried
  • 1/2 tsp (2.5 mL) salt
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 3 tbsp (45 mL) whole wheat flour
  • 2 cups (500 mL) low-sodium chicken broth
  • 1/4 cup (60 mL) tomato paste
  • 1/2 cup (125 mL) sour cream, light
  • 1/4 cup (60 mL) parsley, fresh, minced

Instructions

  1. Slice each chicken thigh into four strips going across the grain.

  2. Heat oil over medium high heat in a non-stick pan. Add chicken, onion and garlic and sauté over medium-high heat; until browned and thoroughly cooked with no pink inside. The chicken should reach an internal temperature of 165°F (74°C).

  3. Add sliced mushrooms and red pepper strips. Sauté for 3 minutes.

  4. Stir in paprika, caraway seeds, thyme, salt, and pepper; cook over medium heat, stirring occasionally, until onion is softened, about 5 minutes.

  5. Sprinkle flour over chicken and vegetables; 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. Remove from heat and cool slightly then stir in sour cream.

  6. Top with minced fresh parsley.

A quick and easy skillet meal. Serve with noodles or boiled potatoes.

Nutrition Info

  • Per 315 g serving Amount
  • Calories 240
  • Protein 20 g
  • Fat 12 g
  • Saturated Fat 3 g
  • Carbohydrate 16 g
  • Fibre 4 g
  • Sugar 5 g
  • Cholesterol 70 mg
  • Sodium 320 mg
  • Per 315 g serving % Daily Value
  • Potassium 21
  • Calcium 6
  • Iron 15
  • Vitamin A 50
  • Vitamin C 130
  • Vitamin B6 33
  • Vitamin B12 22
  • Folate 24
  • Magnesium 19
  • Zinc 25

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