Chicken Goulash - 14g Carbs, 4g Fiber
[Suggestions: This is high in sodium... so to further reduce this
use no salt added tomatoes, the lowest chicken broth you can find.
Do not add the "1 1/2 tsp salt". If using noodles try one you know
you can use such as Dreamfields brand or whole grain... or try it
on top of Spaghetti Squash. Another is to use the leaner cut of the
chicken by using the breast meat or even turkey. Take care, Gloria]
From: Food and Wine - 1997 - American Express Publishing Corporation
From: the Quick from Scratch cookbook series
Fragrant with paprika and brimming with flavor, this Hungarian
classic continues to please. Our quick version loses none of the
original appeal.
Serves: 4
Prep time: 10 min
Cooking time: 33 min
1 tsp cooking oil
8 Chicken thighs
1 1/2 tsp salt
1 onion, chopped
2 carrots, cut into 1/4-inch slices
2 ribs celery, cut into 1/4-inch slices
2 garlic cloves, minced
2 tsp paprika
1 tsp flour
1/8 tsp cayenne pepper
1 1/2 cups canned low sodium chicken broth
1 1/2 cups canned crushed tomatoes in thick puree
1/4 tsp dried thyme
1 bay leaf
2 Tbsp chopped fresh parsley
1/4 tsp
Fresh ground black pepper
In a large, heavy pot, heat the oil over moderately high heat.
Season the chicken with 1/4 teaspoon of the salt and add it to the pan.
Cook the chicken until browned, turning, about 8 minutes in all. Remove.
Pour off all but 1 tablespoon fat from the pan.
Add the onion, carrots, celery, and garlic to the pan. Reduce the
heat to moderate and cook, stirring occasionally, until the onion
is translucent, about 5 minutes.
Reduce the heat to moderately low and add the paprika, flour, and cayenne
to the pan. Cook: stirring, for 30 seconds. Stir in the broth, tomatoes,
the remaining 1 1/4 teaspoons salt, the thyme, and the bay leaf. Add the chicken and bring to a simmer. Reduce the heat and simmer, partially
covered, until the chicken is done, about 20 minutes. Remove the bay
leaf and add the parsley and black pepper.
Menu Suggestions - Serve the goulash with spaetzle, buttered noodles,
or boiled or mashed potatoes.
Serves: 4
Nutrition per Serving:
269 Calories, 10g Total Fat, 33% Cal. from Fat, 115mg Cholesterol,
14g Total Carbs, 4g Fiber, 1,138mg Sodium**, 32g Protein
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