Chicken goulash with cabbage
(a "light" recipe)
My passion for goulash could not be limited by the needs of light cooking, low in fat and calories!
Therefore I could not help but include a version LIGHT of this dish.
The quantity of meat, limited, is balanced by the presence, dominant in this proposal, of these segments of cabbage.
The quantities of vegetables indicated are the minimum quantities.
Believe me, if you want to abound with celery, cabbage and pepper, do it without fear: these ingredients will not grow fat and calories in the pot!
Unfortunately, this time, the desire to experiment and put it all together was superior to that of photographing the preparation step by step.
I will remedy the next return to the table of this dish: it was too much
(and the light kitchen season to the bitter end is still long ...).
And now, starting as always from the ingredients, let's start cooking!
Ingredients, per person:
|
red pepper, small |
pc. |
1 |
|
stalk of celery |
stem |
1 |
|
cabbage (pointed variety) |
g. |
200 |
|
chicken (v. Note) |
g. |
125 |
|
kümmel (v. Note) ground |
pinch (made with three fingers) |
3 |
|
spicy paprika |
ct. |
1 |
|
grated lemon rind |
ct. |
2 |
|
sale |
q.s. |
|
|
extra virgin olive oil |
TS. |
1 |
|
peeled apart |
TS. |
3 |
|
chicken soup |
cm3 |
75 |
|
natural yoghurt skimmed (3,5% fat) |
g. |
125 |
|
00 flour (or maizena) |
ct. |
1 |
|
coriander in pieces |
TS. |
3 |
Preparation:
|
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Clean the pepper and remove any seeds; clean the celery and cut both into cubes.
Clean the cabbage and divide it into three large cloves.
Cut the chicken meat to mouthfuls similar enough and season with chili pepper, kümmel, salt and half of the lemon peel.
Sauté the chicken and vegetables (excluding the cabbage) for a few minutes over medium heat with olive oil.
Add the peeled tomatoes and the hot stock.
Put the cabbage over it and let it simmer for a quarter of an hour.
In a bowl mix the yogurt with the flour and coriander.
Remove the cabbage and place it on the plate.
Gradually add the yogurt mixture to the goulash, raising the flame to the maximum in the meantime. Bring to a boil and then season with pepper and salt to taste.
Pour the goulash on the cabbage wedges and complete sprinkling with the rest of the lemon zest.
Buon appetito!
ADVICES AND NOTES:
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- Chicken meat: the ideal would be the use of the meat of the chicken subcock (boned), more tasty; but being in a hurry the chicken breast is good too!
- Caraway seed : attention, kümmel is used here (in Italian, also, caraway - ns Carum carvi), not to be confused with real cumin (ns Cuminum cyminum)., similar in appearance but completely different in aroma!
Recipe, text only: to print or download.- Sin of throat: me (that are not in strict regime) I have served him (off the table) adding a handful of spatzle prepare on the fly ...
- variants:
use only one CT of whole Greek yogur instead of abounding with low-fat yogurt.
double the spicy paprika
use a couple of coriander cuttings powder instead of the fresh one
replace the kümmel with the actual cumin, ns Cuminum cyminum, also called Roman cumin - For those who want details on lightness: 435 kcal, 17 g of fats, 25 g of carbohydrates, 44 g of proteins
- Related articles: All light recipes!
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