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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This tender beef goulash is a great source of iron and deceptively simple to make. Served with mash, this healthy take on a Hungarian stew is the ultimate comfort food.
1 Preheat oven to 180°C. Place beef in a large bowl with paprika and pepper. Toss to coat. Spray a frying pan with oil and place over a high heat. Add half the beef. Cook, stirring constantly, for 3-4 minutes until browned. Transfer beef to a casserole dish. Repeat with remaining beef.
2 Add onions, capsicums, celery, thyme, caraway seeds (if using) and 2 tablespoons cold water to the same frying pan. Reduce heat and cook gently for 5 minutes until softened. Add to casserole dish.
3 Combine stock with tomato paste and pour over beef and vegetables. Bring to the boil over a high heat. Cover and transfer to oven. Cook for 1 1/2–2 hours until sauce is thick and beef is tender. Check after 1 hour and if sauce needs thickening, remove the lid for final 30 minutes of cooking.
4 Twenty minutes before serving, place potatoes in a saucepan of cold water. Bring to the boil then cook for 15 minutes until tender. Drain then return to saucepan. Mash and stir in milk, mustard and pepper. Serve goulash with mash and steamed green vegetables.
Calories 394 cal
Kilojoules 1650 kJ
Total fat 11 g
Saturated fat 4 g
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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.
The flavours in this are gorgeous – we halved the recipe for the 3 of us, but it would still easily feed 4. There was a LOT of sauce but it was nicely thick and flavoursome. We left out the capsicum because of allergies. We served it with carrot and parsnip mashed together instead of potatoes.