Chicken Caraway Goulash

Preparation Time: 15 min
Cooking Time: 30 min

This comforting low carb chicken stew is perfect to warm you up during those chilly fall evenings, or even in the dead of winter. The sour cream gives the goulash sauce a velvety creaminess. A low cal, low fat alternative to most comfort foods.


1 lb boneless, skinless chicken thighs 0.5 kg
2 tbsp vegetable oil 30 ml
1 cup onion(s), diced 250 ml
cloves garlic, minced
1/2 lb mushrooms, sliced 0.3 kg
2 cups red pepper(s), sliced 500 ml
1 tbsp paprika 15 ml
1 tsp caraway seed 5 ml
1/2 tsp thyme, dried 2.5 ml
1/2 tsp salt 2.5 ml
1/2 tsp black pepper, freshly ground 2.5 ml
3 tbsp whole wheat flour 45 ml
2 cups low-sodium chicken broth 500 ml
1/4 cup tomato paste 60 ml
1/2 cup sour cream, light 125 ml
1/4 cup parsley, fresh, minced 60 ml
A quick and easy skillet meal. Serve with noodles or boiled potatoes.


Step 1
Slice each chicken thigh into four strips going across the grain.

Step 2
Heat oil over medium high heat in a non-stick pan. Add chicken, onion and garlic and sauté over medium-high heat; until browned and thoroughly cooked with no pink inside. The chicken should reach an internal temperature of 165°F (74°C).

Step 3
Add sliced mushrooms and red pepper strips. Sauté for 3 minutes.

Step 4
Stir in paprika, caraway seeds, thyme, salt, and pepper; cook over medium heat, stirring occasionally, until onion is softened, about 5 minutes.

Step 5
Sprinkle flour over chicken and vegetables; cook, stirring for 1 minute. Stir in stock and tomato paste; cook, stirring often, until thickened enough to coat back of spoon, about 5 minutes. Remove from heat and cool slightly then stir in sour cream.

Step 6
Top with minced fresh parsley.

Nutrition & Notes

Nutrition Information
Valeur nutritive
Per Serving 315 g
% Daily Value
% valeur quotidienne
Calories / Calories 240
Fat / Lipides 12 g
Saturated / saturés 3 g
+ Trans / trans
Cholesterol / Cholestérol 70 mg
Sodium / Sodium 320 mg
Carbohydrates / Glucides 16 g
Fiber / Fibres 4 g
Sugars / Sucres 5 g
Protein Protéines 20 g
Vitamin A / Vitamine A
Vitamin C / Vitamine C
Calcium / Calcium
Iron / Fer
Developed for Chicken Farmers of Canada by Nancy Guppy, RD, MHSc