Easy Dinner: Chicken Goulash

Recipe by Amira Georgy

This easy and tasty recipe for Chicken Goulash is a time-saving double-batch version (if you have a family of four – otherwise it’s a great dinner for six with plenty for lunch the next day!).

Chicken Goulash

Chicken Goulash

SERVES 4 + 4  PREPARATION 15 mins  COOKING 25 mins

HALVE IT / FREEZE IT / EAT IT TOMORROW / LOW IN SATURATED FAT / FULL OF VEGIES / LOWER GI

Equipment

  • measuring spoons
  • chef’s knife
  • chopping board
  • garlic crusher
  • measuring cup
  • can opener
  • 2 x large saucepans
  • wooden spoon
  • large bowl

Ingredients

  • 2 tbsp olive oil
  • 1.2kg chicken breast fillet, chopped
  • 2 brown onions, thickly sliced
  • 4 garlic cloves, crushed
  • 1 tbsp smoked paprika
  • 400g button mushrooms, halved
  • 2 red capsicums, chopped into 1.5cm pieces
  • ⅓ cup (90g) no-added salt tomato paste
  • 2 x 400g cans crushed tomatoes
  • 300g fettuccine
  • ⅓ cup light sour cream, plus extra to serve
  • 2 tbsp chopped flat-leaf parsley

Method

  1. Heat half of oil in a large saucepan on medium-high heat. Cook chicken, in batches, for 1-2 mins, until browned all over. Transfer to a bowl.
  2. Heat remaining oil in same pan on medium heat. Cook onion for 3 mins, until starting to brown. Add garlic and paprika. Cook for 30 secs, until fragrant. Add mushroom and capsicum and cook for 5 mins, until softened. Add tomato paste and cook for 1 min. Add crushed tomato and 1 cup water. Increase heat to high and bring to a boil. Return chicken to pan. Reduce heat to medium-low. Cook for 8-10 mins, until chicken is cooked through and sauce is reduced slightly. Freeze half (see Chef’s tips).
  3. Meanwhile, cook fettuccine in a saucepan of salted boiling water according to packet directions. Drain.
  4. Stir sour cream into goulash. Season. Divide fettuccine between serving bowls. Spoon over goulash and top with extra sour cream and parsley. Serve.

Chef’s tips

To freeze this goulash, cool it to room temperature and spoon into a resealable plastic bag or airtight container. It will freeze for up to two months.

When you’re ready to eat it, thaw it in the fridge overnight, then transfer to a large saucepan. Cover and reheat it, stirring occasionally, on medium-low heat for 5-6 mins, until heated through.

Nutrition info (per serving):

2372 kilojoules, 13g total fat (5g sat fat), 61g carbohydrate (7g sugar), 7g fibre, 46g protein, 186mg sodium, 2 serves of vegetables. Read more about our Nutrition Information.