Jan
19

Hungarian Goulash

By

goulashBeef 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 fi bre and vitamins.

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.

Categories : Recipes, Soups, Uncategorized

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.