Wednesday, February 05, 2014
Back to Basics 18 - Beef Goulash
Goulash is a soup or stew of meat, veggies and pasta, it's usually seasoned with paprika and some other spices. Depending on where you are in the world, people use different spices, different cuts/types of meat and different starches to go alongside it. This recipe is a lighter version but it's still pretty indulgent-tasting and will give you that nice, warm, cozy feeling you need on a winter's day.
-2lbs beef stew meat, like chuck, trimmed of fat and cubed
-2 teaspoons of caraway seeds
-2 tablespoons of paprika. You can use just sweet, hot or smoky, or mix it up!
-1/4 teaspoon of salt
-Pepper, to taste
-1 large or 2 medium onions, chopped
-1 small red bell pepper, chopped
-1 14oz can of diced tomatoes (preferably organic)
-1 14oz can of reduced-sodium beef broth
-1 teaspoon of Worcestershire sauce
-1 garlic cloves, minced
-2 bay leaves
-1 tablespoon of cornstarch mixed with 2 tablespoons of water
-2 tablespoons of fresh parsley, chopped
-Place the beef in a slow cooker.
-Crush caraway seeds. You can use a mortar and pestle or a coffee grinder that you have specific for spices. Another easy and cheap way to do this is to place the seeds in a plastic bag, close it, put it down on your counter, then with the bottom of a skillet or meat mallet, carefully crush them. You don't have to great a powder out of them, just crush them up so they release their oils.
-To the caraway seeds, add your paprika, salt and pepper.
-Sprinkle this mixture on the beef, then toss to coat the pieces of meat well.
-Next, add your chopped onion and bell pepper.
-In a saucepan, combine the tomatoes, beef broth, Worcestershire sauce and minced garlic.
-Bring to a simmer.
-Pour it over the beef and veggies, then place your bay leaves right on top.
-Cover this and cook until beef is tender. Should take 4-4 1/2 hours on high or 7-7 1/2 hours on low.
-When it's ready throw the bay leaves out and skim any fat off the top.
-Add the cornstarch mixture and cook on high for 10-15 minutes. Make sure to stir 2 or 3 times during that. Sprinkle with parsley and serve!
-We used whole wheat egg noodles but you can serve it over rice, quinoa, mashed potatoes, or any other kind of pasta you want.
This info is only for the goulash, does not count for pasta or anything else you add as your side.
8 servings: About 1 cup each
Nutritional Info: 180 calories, 5g fat, 2g sat, 48mg cholesterol, 6g carbs, 0g added sugar, 25g protein, 1g fiber, 250mg sodium, 298mg potassium