Chicken, Chickpea and Squash Goulash

Chicken Chickpea and Squash Goulash

Good and healthier rendition of the Hungarian favorite chicken, chickpea, and squash goulash.

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Yield4 Servings
Prep Time (mins)
  • Ingredients
  • Nutrition
  • 1 1/2 cups Onion - cut into half-moon slices
  • 1 cup Garbanzo beans - reduced sodium, Bush's drained
  • 12 oz Boneless skinless chicken breast
  • 1 cup Sauerkraut - drained, Eden or Cascadian Farms
  • 1 (10 oz) package Winter squash – defrosted overnight in refrigerator
  • 1 Bay leaf
  • 1 tbsp Paprika - hot or mild
  • 1/3 tsp Ground black pepper
  • 1/3 cup Kitchen Basics unsalted chicken stock
  • 2 tbsps Arrowroot
  • 3 tbsps Water - or stock
  • 3 tbsps Tahini
  • 1/2 tsp Dried dill
  • 1/3 cup Water - or stock
  • 1 1/2 tsps Dr. Sears' Zone Extra Virgin Olive Oil
  • 1/2 tsp Sea salt
  • 1 cup Finely minced onion
  • 8 cups Shredded cabbage - may be red or red and green
  • 2 Garlic cloves - minced
  • 1/2 tsp Ground caraway seeds
  • 1/4 cup Fresh parsley leaves - minced, or chives
Calories 372
Total Fat 12g
Carbohydrates 45g
Fiber 13g
Protein 28g

Instructions

  1. Layer the goulash ingredients in 3 1/2- to 5-quart slow cooker. Cover; cook on LOW 6 to 8 hours.
  2. About 20 minutes before serving, assemble thickener, stirring arrowroot into cold water or stock.
  3. Add tahini and dill. Add to cooker, cover and turn to high, stirring periodically, until thick, and then turn off heat.
  4. Combine water or stock, oil, and salt in a large Dutch oven or deep skillet.
  5. Add onions, cabbage, garlic, and caraway. Cover and bring to boil over medium-high heat.
  6. Steam until vegetables are just tender, about 10 minutes. Remove lid and cook for 1 to 2 minutes more, until liquid evaporates.
  7. Stir and cook 1 to 2 minutes longer, then remove from the heat.
  8. Transfer goulash to 4 large, shallow soup bowls and garnish with parsley.
  9. Place cabbage on 4 small salad plates, and serve.