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.

INGREDIENTS

Total Time: 4 1/2-8 hours

2 pounds beef stew meat, (such as chuck), trimmed and cubed

2 teaspoons caraway seeds

1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)

1/4 teaspoon salt

Freshly ground pepper, to taste

1 large or 2 medium onions, chopped

1 small red bell pepper, chopped

1 14-ounce can diced tomatoes

1 14-ounce can reduced-sodium beef broth

1 teaspoon Worcestershire sauce

3 cloves garlic, minced

2 bay leaves

1 tablespoon cornstarch mixed with 2 tablespoons water

2 tablespoons chopped fresh parsley

PREPARATION

Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.


8 servings, about 1 cup each


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.


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.


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.


This recipe is from: 

From EatingWell.com

Nutritional Information (Per Serving)


Servings8 Per serving

Calories  177

Carbohydrates 7g

Fat 5g

Saturated Fat 2g

Monounsaturated Fat 2g

Protein 25g

Cholesterol 49mg

Dietary Fiber 1g

Potassium 288mg

Sodium 340mg

Added Sugars 0g

Exchanges1 vegetable

3 lean meat

Carbohydrate Servings1/2

Vitamin C (40% daily value)

Zinc (38% dv)

Vitamin A (25% dv)





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