Page 26 - JG Performance February 20 Recipe Book

CHICKEN GOULASH
INGREDIENTS
500 grams skinless chicken thighs cut into bite-sized chunks 1 tablespoon seasoned plain flour
Olive oil
1 large onion, halved and sliced
2 cloves garlic crushed
1 stalk celery, diced
1 carrot, diced
1 green pepper chopped into chunks 11⁄2 tablespoons paprika (not smoked) 1 teaspoon caraway seeds
400 gram tin cherry tomatoes
300 millilitres chicken stock
Small bunch flat-leaf parsley, chopped Soured cream to serve
Tagliatelle or rice to serve
SERVES: 4
TOTAL TIME: 1 Hour 15 Minutes
INSTRUCTIONS
Drop the chicken into the seasoned flour and toss until evenly coated.
Heat a tablespoon of the oil in a large deep non-stick frying pan, then cook, in batches, until golden all over.
Remove the chicken and set aside, then add the onion, garlic, celery and carrot. Sauté for 10-12 minutes or until soft and starting to brown. Add the pepper and cook until soft.
Return the chicken to the pan and add the spices, tomatoes and stock. Cover with a lid and allow to simmer for 45 minutes until the chicken is really tender and the sauce thickened.
Stir in the parsley then serve with soured cream and your choice of pasta or rice.
MACROS PER PORTION
CALORIES 267 CARBS 15 FIBRE 6
PROTEIN FATS
32 7
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