Hungarian Beef Goulash

Hungarian Beef Goulash

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

From EatingWell: January/February 2008
Yield: 8 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 4 1/2-8 hours

Ingredients

  1. 2 pounds beef stew meat, (such as chuck), trimmed and cubed
  2. 2 teaspoons caraway seeds
  3. 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
  4. 1/4 teaspoon salt
  5. Freshly ground pepper, to taste
  6. 1 large or 2 medium onions, chopped
  7. 1 small red bell pepper, chopped
  8. 1 14-ounce can diced tomatoes
  9. 1 14-ounce can reduced-sodium beef broth
  10. 1 teaspoon Worcestershire sauce
  11. 3 cloves garlic, minced
  12. 2 bay leaves
  13. 1 tablespoon cornstarch mixed with 2 tablespoons water
  14. 2 tablespoons chopped fresh parsley

Preparation

  1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
  2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
  3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips & Notes

Nutrition

Nutrition Per Serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrates; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.

Nutrition Bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).

Carbohydrate Serving

Exchanges: 1 vegetable, 3 lean meat