Hot Paprika Goulash
A Delicious Low-cal Version of a Traditional Hungarian Dish
600g stewing beef, trimmed of fat and cubed
Cooking oil spray
2 onions, sliced
2 garlic cloves, crushed
1 tbsp paprika
2 tsp Hungarian smoked paprika
400ml beef stock
1 x 400g tin cherry tomatoes
2 tbsp tomato puree
½ tsp caster sugar
2 tsp cider vinegar
2 bay leaves
1 red capsicum, deseeded and roughly chopped
1 yellow capsicum, deseeded and roughly chopped
3 carrots cut into chunks
Salt and pepper
Chopped parsley to serve
Preheat oven to 180⁰. Season the beef with plenty of cracked pepper.
Heat a large flameproof, lidded casserole dish and spray with cooking oil.
Fry off the beef to colour and seal it, remove and set aside, then add onions to the pan.
Cook for 5 minutes until onions start to soften, adding a tablespoon of stock if they look like sticking.
Then add garlic and cook for a further minute, stirring well.
Return beef to the pan, add the paprika, the stock together with tomatoes, tomato puree, cider vinegar, sugar and bay leaves.
Season and bring to a simmer.
Cover and transfer to the oven for 1 ½ hours, then add capsicums and carrots.
Stir and return to oven for another hour so beef Is gloriously tender.
Serve with a generous handful of chopped parsley.
275 calories per serve
This is a delicious low-cal version of a winter favourite (and the kitchen smells amazing!). Beef is an excellent source of quality protein, zinc, iron, B12, B6, B2, B3 and phosphorus. Choose free-range and grass-fed for healthy anti-inflammatory fats. The red capsicums, tomatoes and tomato paste are rich sources of lycopene.
Recipe adapted from Fast Cook by Mimi Spencer