BEEF GOULASH
by Evi Ntaliani (5th grade) from the Cookery Book “Low Fat”
Νutritional Information
Calories….386
Sugars….10g
Protein….44g
Fat….16g
Carbohydrate….17g
Saturates….15g
10mins 2 ¼ hours
INGREDIENTS:
2 tablespoons of vegetable oil
1 large onion, chopped
1 garlic clove, crushed
750 g lean stewing steak
2 tablespoon of paprika
425 g can of chopped tomatoes
2 tablespoons of tomato purees (paste)
1 large red (bell) pepper, deseeded and chopped
175 g mushrooms, sliced
600 ml / 2 ½ cups of beef stock
1tablespoon of cornflower (cornstarch)
1tablespoon of water
4 tablespoons of low-fat natural yogurt
salt and pepper
paprika for sprinkling
chopped fresh parsley, to garnish
long grain rice and wild rice, to serve
PREPARATION:
1. Heat the vegetable oil in a large frying pan (skillet) and cook the onion and garlic for 3-4 minutes.
2. Cut the stewing steak into chunks and cook over a high heat for 3 minutes until browned all over. Add the paprika and stir well, then add the chopped tomatoes, tomato puree (paste), (bell) pepper and mushrooms. Look for 2 minutes, stirring frequently.
3. Pour in the beef stock. Bring to the boil and then reduce the heat. Lower and simmer for 1 ½ -2 hours until the meat is tender.
4. Blend the cornflower (cornstarch) with the water and then add to the saucepan, stirring until thickened and smooth. Look for 1 minute, then season with salt and pepper to taste.
5. Put the natural yogurt in a serving bowl and sprinkle with a little paprika.
6. Transfer the beef goulash to a warm serving dish, garnish with chopped fresh parsley and serve with rice and yogurt.