Beef goulash
A goulash is always warming and satisfying
Like stew, recipes for beef goulash vary. A goulash is always warming and satisfying, especially on cold winter days. This dish can be divided into batches, frozen and later defrosted for quick, healthy meals in a hurry.
Ingredients - Serves 4 Adults
- 1 tablespoon of vegetable oil
- 450g / 1lb of lean stewing beef
- 3 medium onions, chopped
- 1 teaspoon of paprika
- 1 clove garlic, chopped or crushed
- ¼ teaspoon of ground black pepper
- ¼ teaspoon of granulated sugar
- 400ml / ¾ pint of hot water
- 1 tablespoon of plain flour
- 50ml / 2 fl oz. of cold water
- 1 x 125g / 4½ oz. pot of low-fat natural yoghurt
Method
- Heat oil in a thick based, deep frying pan or large saucepan
- Add beef 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, 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 yogurt. Don’t do this with the pan on the heat as it will curdle
Serving Suggestions
Serve over boiled carrots, broccoli and brown rice. Make sure you balance your meal by including plenty of vegetables in your stew and goulash
Choose lean beef when you shop and trim off any visible fat before you start to cook. This dish can be made the night before, so you can come home to a home-cooked meal that’s ready-to-go
About this Recipe
This recipe was adapted from 101+ Square Meals
Beef is rich in iron, which is needed to help keep blood healthy and to avoid anaemia
Disclaimer
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1/4 of the recipe contains
of an adult's reference intake
| Nutrition Information |
| Typical Values | Per 100g | Per Portion (369g) |
| Energy | 278Kj | 1025Kj |
| 66Kcal | 244Kcal |
| Fat | 2g | 7.4g |
| (of which saturates) | 0.6g | 2.2g |
| Carbohydrate | 3.8g | 14.1g |
| (of which sugars) | 2.1g | 7.9g |
| Fibre | 0.6g | 2.2g |
| Protein | 7.9g | 29.1g |
| Salt | 0.1g | 0.3g |
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