Hungarian Goulash
(makes 4 servings)
| 2 | onions, 10 ounces (310 g) total, thinly sliced |
| 2 | large garlic cloves, minced |
| 1 | rib of celery, 2 ounces (60 g), sliced |
| 1 | pound (480 g) lean rump or round of beef, cubed |
| 1 | tablespoon (9 g) all-purpose flour |
| 1 | tablespoon (15 ml) sweet Hungarian paprika |
| 1 1/2 | cups (360 ml) fat free low-sodium canned beef broth |
| 2 | tomatoes, 10 ounces (310 g) total, seeded and chopped |
| 8 | ounces (240 g) cabbage, cored and shredded |
| 1/2 | teaspoon (2.5 ml) caraway seeds |
| freshly ground pepper to taste |
| 8 | ounces (240 g) no cholesterol, dry noodles |
- Lightly spay a nonstick covered pot with cooking spray. Add the onions, garlic, and celery. Sauté for 5 minutes over medium heat, stirring occasionally.
- Raise the heat to medium-high. Add the beef. Stir until the beef is browned on all sides, about 5 minutes. Sprinkle on the flour and paprika. Cook, stirring, for 1 minute. Add the beef broth. Cover and simmer for 1 hour.
- Stir in the tomatoes, cabbage, and caraway seeds. Cover again, and simmer for 45 minutes, until the beef is tender. Taste for seasoning and add pepper to taste.
- Meanwhile, cook the noodles according to package directions. Drain.
- To serve, made a bed of the noodles in the center of a deep platter. Top with the goulash. Serve immediately.
| Per serving: | 457 calories (12% calories from fat), 12 g protein, 6 g total fat (2.1 g saturated fat), 58 g carbohydrate, 6 g dietary fiber, 77 mg cholesterol, 86 mg sodium |
| Exchanges: | 4 lean meat, 3 carbohydrate (3 bread/starch), 3 vegetable |
|
|
