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
370 calories/serving
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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 | |
4 tsp | butter, unsalted | 18 g | |
1 1/2 tbsp | olive oil | 23 mL | |
4 tsp | paprika | 12 g | |
2 1/4 tsp | ground cumin | 5 g | |
1 cup | chicken broth, 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
- 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.
- Heat the butter and olive 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.
- 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.
- 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.
- Peel the potatoes, cut them into cubes, then add them to the pot and cook an additional 30 min. Adjust the seasoning.
- Serve with a dollop of sour cream (optional).
Nutrition Facts Table
per 1 serving (440 g)
Amount % Daily Value |
Calories 370 |
Fat 10 g 15 % |
Saturated 3 g 16 % |
Cholesterol 90 mg |
Sodium 230 mg 10 % |
Carbohydrate 33 g 11 % |
Fibre 5 g 20 % |
Sugars 8 g |
Net Carbs 28 g |
Protein 38 g |
Vitamin A 50 % |
Vitamin C 165 % |
Calcium 6 % |
Iron 26 % |
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 :
- Fibre, Folacin, Manganese, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K, Zinc
- Source of :
- Calcium, Copper, Vitamin D
- Low :
- Calories, Fat, Saturated Fat, Sodium
- Free :
- Added Sugar, Trans Fat
DIABETES Exchange
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 2 ½ |
Meat and Alternatives | 4 |
Fats | 1 ½ |
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This recipe is in the following categories
Poultry | Vegetables | Main courses/Entrées | Diabetes-friendly | High Fibre | Low Calorie | Low Fat | Low Sodium | Halal | Low Saturated Fat | High Iron | Braise/Stew | Central European
Top Reviews
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Anonyme
october 20, 2021 | I would make this recipe again
Love this recipe. So does my hubby and our son. It's easy to make and makes for a complete meal in one pot. With a side salad it's delicious.
Useful 1
Anonyme
october 20, 2021 | I would make this recipe again
great taste
Useful 0
Anonyme
october 20, 2021 | I would make this recipe again
Love the recipe. For our taste, I would put less potato and add mushrooms. But then, we love our mushrooms.
Useful 0
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