Hot Paprika Goulash

Goulash

A Delicious Low-cal Version of a Traditional Hungarian Dish

INGREDIENTS

  • 600g stewing beef, trimmed of fat and cubed
  • Cracked pepper
  • 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

METHOD

  • 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.

Serves 4

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