Beef goulash
Like stew, recipes for beef goulash vary. A goulash is always warming and satisfying, especially on cold winter days. Beef is rich in iron, which is needed to help keep blood healthy and to avoid anaemia. You can try this recipe or find your own in cookbooks or on the internet.
Serves 4.
Ingredients
- 3 tablespoons olive or other vegetable oil
- 1 lb stewing steak
- 3 onions, chopped
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1 clove garlic, chopped or crushed
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon granulated sugar
- 400mls hot water
- 1 tablespoon plain flour
- 50mls cold water
- 1 small carton of plain/natural yoghurt
Method
- Heat oil in a thick based, deep frying pan or large saucepan. Add steak and brown well, this takes about 10 minutes. Stir in the onions and cook them until they are soft.
- Sprinkle the meat and onions with the paprika, salt, chopped garlic, pepper and sugar; mix well, until they are all blended together. Pour in the hot water; cover the pan with a lid, and simmer the goulash gently for about 1½ hours. You will need to stir it from time to time.
- Blend the flour with the cold water until smooth. This is easier if you add the water to the flour a little at a time. You can use cornflour as an alternative, as it is less likely to go into lumps. Stir the flour and water mixture into the meat mixture, and cook it until the sauce is thick. You will need to stand over it at this point and stir it occasionally. Remove the goulash from the heat and stir in the yoghurt – don’t do this with the pan on the heat as it will curdle.
- Serve the beef goulash over cooked rice.
Tip
Choose lean beef when you shop and trim off any visible fat before you start to cook. Make sure you balance your meal by including plenty of vegetables in your stew and goulash. Both of these dishes can be made the night before, so you can come home to a home-cooked meal that’s ready-to-go. They can also be divided into batches, frozen and later defrosted for quick, healthy meals in a hurry.