Hungarian Goulash
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Beef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.
Beef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.
Mushrooms and courgettes also work very well in this recipe. Tinned tomatoes are rich in antioxidant lycopene and a handy store cupboard ingredient.
This recipe freezes very well so you will always have something warming and nutritious on hand rather than reaching for the take away menu or microwave meal. Especially good served with toasted buckwheat groats and steamed green beans for extra fibre and vitamins.
Ingredients (serves 8 )
- 1.5kg stewing beef in cubes
- Sunflower oil, for frying
- 2 red onions, sliced into thin wedges
- 2tbls flour
- 1bls paprika
- 3 tins chopped tomatoes
- 2tbls tomato puree
- 2 red peppers, cut into thin strips
- 2 yellow peppers, cut into thin strips
- 2tbls chopped fl at-leaf parsley
- 200ml low fat crème fraiche or
- sour cream
- Salt and pepper
Method
1. Preheat the oven to 140°C.
2. Season the meat with salt and pepper.
3. On a medium heat, cook the onions in a little sunfl ower oil until softened.
4. Add the crushed garlic and cook for a further 2 minutes.
5. Sprinkle in the fl our, paprika and tomato paste, mix well.
6. Pour in the tinned tomatoes, season and stir well. Pour the sauce over the meat in casserole dish, mix well. Bring to the boil on the stove top then transfer to the oven.
7. Cook for 2 and a half hours, stirring twice.
8. After 2 hours, add the pepper strips and cook for a further 30 minutes.
9. Serve with toasted buckwheat groats (kasha) or rice and garnish each dish with a swirl of crème fraiche and a sprinkle of parsley.
