Dinner

Easy Veggie and Protein Goulash is for Dinner.

Easy Veggie and Protein Goulash takes 60 minutes to prepare.

Easy Veggie and Protein Goulash takes 30 minutes to cook.

Easy Veggie and Protein Goulash makes 6 servings.

The ingredients for Easy Veggie and Protein Goulash are:

3 cloves garlic, chopped finely
1 tsp. dried red pepper flakes, or to taste
1 medium onion, chopped or sliced
3 stalks celery, chopped
3-4 stalks bok choy, chopped (keep green tops separate)
2-3 carrots, sliced
2 zuchini, chopped
2 yellow squash, chopped
2-3 cups greens, mustard, kale, swiss chard or a combination of any greens
1/2 cup chopped bell peppers, any color
1/2 - 1 cup chopped red cabbage
Any other vegetables you have on hand that you want to add or subsitute
1/2 tsp. red pepper flakes, or to taste
fresh or dried oregano to taste
basil to taste (optional)
1 can diced tomatoes
1 can stewed tomatoes, or 1 small can of tomato sauce
3 tbsp. grated parmesan cheese

2 boneless, skinless chicken breasts

Here is how you make Easy Veggie and Protein Goulash:

In a small pot, bring water to a boil. Add chicken breast and simmer for 15 minutes or until tender. Drain, chop and set aside.Saute your garlic, onion and red pepper flakes in a non-stick pan on low heat while you are chopping the other vegetables. Chop your celery, carrots and green peppers first. Add them to the pan and continue to saute on low heat. Chop the zuchini, yellow squash, bok choy and red cabbage. Add them to the pan and contiinue to saute. Chop the green tops of the bok choy and mustard greens and hold them to the side. Add the canned, diced tomatoes and stewed tomatoes. Continue to cook until the vegetables are tender, but not soggy, about 10 minutes or less. Add the bok choy greens and mustard greens. Cook an additional 3-4 minutes or put the lid on, turn off the heat and let them steam until tender. Add your chopped chicken. Stir everything together and add parmesan cheese. Add salt and pepper to taste. You can also add some cooked brown rice to the mixture itself, or serve it over brown rice or any healthy grain. This is the first time I've tried to document this dish. I use any variety of fresh vegetables in varied quantities depending on what I have on hand. I have used chopped pork instead of chicken, and occassionally turkey italian sausage. I try to keep it lower fat by cooking whatever meat I use in a separate pan and adding it at the end. You can vary the spices depending on your taste. It is a very vesatile dish and I love making a huge pan of it and eating it for lunch or dinner throughout the week.Using the quantities given, you should get 6 or more 1 cup servings.Number of Servings: 6Recipe submitted by SparkPeople user SUE6196.

The nutritional information for Easy Veggie and Protein Goulash is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 186.9

• Total Fat: 2.1 g
• Cholesterol: 47.6 mg
• Sodium: 349.6 mg
• Total Carbs: 21.3 g
• Dietary Fiber: 5.9 g
• Protein: 22.7 g

The dietary needs meet for Easy Veggie and Protein Goulash is Low Fat