Chicken Goulash To 20 Minute

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.
˙ tsp caraway seeds 2 mL
1 lb boneless skinless 500 g
chicken breasts
2 tbsp vegetable oil 25 mL
3 cups sliced mushrooms 750 mL
(8 oz/250 g)
1 onion, chopped 1
1 sweet green pepper, 1
chopped
4 cloves garlic, minced 4
1 tbsp paprika 15 mL
˙ tsp each salt, pepper 2 mL
and dried thyme
3 tbsp all-purpose flour 50 mL
1† cups chicken stock 325 mL
oe cup tomato paste 50 mL
oe cup chopped fresh parsley 50 mL
oe cup light sour cream 50 mL
¡Using mortar and pestle or side of knife,
crush caraway seeds; set aside.
¡Cut chicken into ß-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. Fry mushrooms,
onion, green pepper, garlic, paprika,
salt, pepper, thyme and caraway seeds 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 thick 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.
Makes 4 servings. PER SERVING: about 293 cal,
32 g pro, 11 g total fat (2 g sat. fat), 18 g carb,
3 g fibre, 68 mg chol, 637 mg sodium. % RDI: 7% calcium,
22% iron, 19% vit A, 60% vit C, 15% folate.