2.5 – 3hrs
Author: Claire Brookman – Super food Ideas
WHAT’S GREAT ABOUT IT:
An old Hungarian classic that is perfect for winter dinners and re-heats well for work lunches too. High in protein, low in carbs and low GI – this unctuous meal will fill you and warm your tootsies to get through the cold winter months.
2 tablespoons olive oil
750g gravy beef, trimmed, cut into 3cm cubes
1 large brown onion, finely chopped
2 garlic cloves, crushed
200g button mushrooms, quartered
2 large red capsicums, cut into 2cm pieces
2 tablespoons plain flour
2 tablespoons smoked paprika (sweet paprika can also be used)
2 dried bay leaves
2 cups Massel beef stock
400g can diced tomatoes
2 tablespoons sour cream
Cooked egg noodles, polenta or whatever you carb you prefer
Chopped fresh flat leaf parsley, to serve
Sour cream or yoghurt, to serve
- Preheat oven to 180°C/160°C fan-forced. Heat half the oil in a large, heavy-based, flameproof casserole dish over medium-high heat. Cook beef, in batches, for 5 to 6 minutes or until browned. Transfer to a bowl.
- Heat remaining oil in dish. Add onion, garlic, mushrooms and capsicum. Cook, stirring, for 5 minutes or until onion has softened. Return beef to dish. Add flour and paprika. Cook, stirring, for 1 minute. Add bay leaves.
- Stir in stock and tomato. Cover dish. Bring to the boil. Transfer to oven. Bake for 2 hours or until beef is tender.
- Spoon 1/4 cup liquid from goulash into a bowl. Add sour cream/yogurt. Stir until smooth and combined. Add to goulash. Stir to combine. Serve with egg noodles or your choice of carb , parsley and sour cream.
- You could cook the casserole at 160C/140C for 3 hours.
- You could use beef chuck, skirt, topside or blade instead of gravy beef
NUTRITION (per serving)
Energy: 2024 KJ
Fat Total: 21.9g
Saturated Fat: 7.9g
Carbs: 19.2 (Total)