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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.
Prep Time: 15 min
Cook Time: 30 min

Ingredients

1 lb boneless, skinless chicken thighs
2 tbsp vegetable oil
1 cup onion(s), diced
4 cloves garlic, minced
½ lb mushrooms, sliced
2 cups red pepper(s), sliced
1 tbsp paprika
1 tsp caraway seed
½ tsp thyme, dried
½ tsp salt
½ tsp black pepper, freshly ground
3 tbsp whole wheat flour
2 cups low-sodium chicken broth
¼ cup tomato paste
½ cup sour cream, light
¼ cup parsley, fresh, minced

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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

Nutrition Info

Per 315 g serving Amount
Calories240
Protein20 g
Fat12 g
Saturated Fat3 g
Carbohydrate16 g
Fibre4 g
Sugar5 g
Cholesterol70 mg
Sodium320 mg
Per 315 g serving % Daily Value
Potassium21
Calcium6
Iron15
Vitamin A50
Vitamin C130
Vitamin B633
Vitamin B1222
Folate24
Zinc25