Goulash

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A beef stew with peppers, onions, and potatoes in a tomato-paprika sauce.

Outside its native Hungary, where it is known as «gulyás» and is served as a hearty thick soup, goulash [pr. GOO-lahsh] is a stew made with beef or other meat and vegetables, flavoured with lots of very fresh sweet or spicy Hungarian paprika, giving it a pungent aroma.

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Preparation : 20 min Cooking : 2 h
620 calories/serving
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Ingredients

2 onions, cut into thin rounds 400 g
1 clove garlic, chopped
2 tomatoes, deseeded and diced 240 g
1 yellow or red sweet peppers, cut into match-like strips 200 g
500 g stewing beef cubes, 3 cm size
4 tsp butter, unsalted 18 g
1 1/2 tbsp olive oil 23 mL
4 tsp paprika 12 g
2 1/4 tsp ground cumin 5 g
1 cup beef broth, or more 250 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 potatoes, peeled and cut into cubes 400 g
1 1/2 tbsp sour cream [optional] 23 mL
8 slices bread 280 g

Method

  1. Prepare the vegetables : thinly slice the onions, chop the garlic, deseed and dice the tomatoes, and cut the peppers into match-like strips. Trim the fat off the meat and cut the beef into 3 cm cubes (if not already done by the butcher).
  2. Heat the butter and olive oil in a large, heavy-bottomed pot over high heat. Sauté the meat in batches, being careful not to overcrowd the pot, with the addition of butter and oil as needed. Cook each batch of meat until it is well browned on all sides, about 5 to 6 min, then transfer the cubes to a plate while the next batch browns.
  3. When all the meat is cooked, lower the heat to low, add the onions, and cook, stirring occasionally until they are well cooked, about 15 min. Return the meat to the pot, add the paprika and cumin, then cook 1 min with stirring. Add the chopped garlic, tomatoes, and peppers, then pour in the broth. Season with salt and pepper. Stir well to combine.
  4. Cook, covered, over very low heat, stirring occasionally, until the meat is tender and the sauce has thickened, about 1 ½ h, adding some broth if needed to keep a moist environment.
  5. Peel the potatoes, cut them into cubes, then add them to the pot and cook an additional 30 min. Adjust the seasoning.
  6. Serve with a dollop of sour cream (optional) and the slices of bread.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (470 g)

Amount

% Daily Value

Calories

620

Fat

23 g

35 %

Saturated 7.2 g
+ Trans 0.5 g

38 %

Cholesterol

90 mg

Sodium

710 mg

30 %

Carbohydrate

67 g

22 %

Fibre

7 g

26 %

Sugars

10 g

Net Carbs

60 g

Protein

39 g

Vitamin A

44 %

Vitamin C

106 %

Calcium

16 %

Iron

56 %

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Free  :
Added Sugar
Excellent source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Calcium, Pantothenic Acid, Vitamin K
Source of  :
Vitamin D
Low  :
Cholesterol, Saturated Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 2
Meat and Alternatives 3 ½
Fats 3

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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