Beef goulash

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(5)
Main Meals (Dinners)|Freezer-friendly
4 peopleServes
4
Prep   20 min
Cook   105 min

Goulash is a delicious dish originating from Eastern Europe, perfect for a cold winter’s day.

  • Extra virgin olive oil, 2 tablespoon(s)
  • Beef chuck steak, lean, raw, 800 g, trimmed of fat, cut into 3cm pieces
  • Onion, any type, 2 medium, sliced
  • Red capsicum, 1 capsicum(s), seeded and chopped
  • Garlic, 2 clove(s), crushed
  • Paprika, smoked, 1 tablespoon(s), sweet
  • Dried caraway seeds, 1 teaspoon(s)
  • Tomato paste, no added salt, 2 tablespoon(s)
  • Thyme, fresh, 3 sprig(s)
  • Beef liquid stock, salt-reduced, 1 litre(s)
  • Plain flour, white, 1 tablespoon(s)

Method

  1. Heat the olive oil in a large heavy-based saucepan over high heat and brown the beef in batches. Remove and set aside.
  2. Add the onion, capsicum and garlic to the pan and cook, stirring, for 5 minutes or until softened. Stir in the paprika, caraway seeds and tomato paste and cook for 1 minute, then add the thyme and stock. Return the beef to the pan. Bring to the boil, then reduce the heat, cover and simmer for 1½ hours or until the beef is tender.
  3. Blend the flour with a little water and add gradually to the pan, stirring constantly, until the sauce has thickened. Serve the goulash with rice, barley, mashed potato or pasta noodles from your daily bread allowance and steamed green vegetables.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 2
Bread & Cereals0
Vegetables0.3
Fruit0
Dairy0
Healthy Fats & Oils2
Indulgences0
Calories477
Protein51.4 g
Total fat23.3 g
- Saturated fat7.2 g
Total carbohydrates11.4 g
- Total sugars8.1 g
Fibre3.7 g
Sodium862 mg

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