Chicken Goulash Recipes

Ingredients :

4

30 ml

15 ml

2

4

1

1

1

100 g

50 g

30 ml

45 ml

275 ml

275 g

Garnish :

chicken breasts, skinned

paprika pepper

vegetable oil

medium sized onions, finely chopped

stalks celery, sliced

large leek, sliced

green pepper, trimmed and chopped

red pepper, trimmed and chopped

mushrooms, sliced

tomato purée

bran

white stock

low fat plain yoghurt

whole meal noodles

sprigs of mint (optional)

1. Toss the chicken breasts in salt, pepper and paprika to coat them.

2. Heat the oil in a pan and fry the chicken over moderate heat for 8-10 minutes, until evenly brown.

3. Remove from the pan.

4. Add vegetables and any remaining paprika, stir well, cover the pan and cook over very low heat for 5 minutes.

5. Stir in the tomato purée and cook for 1 minute.

6. Stir in the bran and stock and return the chicken to pan.

7. Cover and cook over low heat, stirring frequently, for 30 minutes, or until the chicken is tender.

8. Add a little more stock if the sauce becomes too dry.

9. Taste and adjust seasoning if necessary.

10. Stir in most of the yoghurt.

11. Allow just to heat through, then turn into a heated serving dish.

12. Meanwhile, cook the noodles in plenty of boiling, salted water for 12-13 minutes, or accordingly to the directions on the packet, until just tender.

13. Drain thoroughly and arrange around the goulash.

14. Pour over the remaining yoghurt to serve.

15. Garnish with the mint, if wanted.

Serving Suggestion :

A  salad of chilled, pale green leaves makes a good contrast - such as sliced Chinese cabbage, endive and cucumber garnished with plenty of chopped mint.

Serves 4

Per Serving : 533 calories, 10 g fat, 7 g fiber.

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