Beef Goulash
To reduce the total amount of saturated fat in this goulash, we've taken out some of the beef and replaced it with potatoes and peas. You can serve the goulash over noodles for a one-dish meal, or serve the stew on its own (for fewer calories).
  • 3/4 pound small red potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 large green bell pepper, cut into 1/2-inch chunks
  • 1/2 pound extra-lean ground beef
  • 1 can (6 ounces) tomato paste
  • 3/4 cup water
  • 1/2 cup dry white wine
  • 1 tablespoon paprika
  • 3/4 teaspoon caraway seeds
  • 1/2 teaspoon salt
  • 1-1/2 cups frozen peas, thawed
  • 1/4 cup reduced-fat sour cream

1. In a medium pot of boiling water, cook the potatoes until tender, about 10 minutes. Drain.

2. Meanwhile, in a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is soft, about 7 minutes.

3. Add the bell pepper and cook, stirring frequently, until the pepper is tender, about 5 minutes. Add the beef and cook, stirring frequently, until no longer pink, about 4 minutes.

4. Stir in the tomato paste, water, wine, paprika, caraway seeds, and salt. Bring to a boil, reduce to a simmer, cover, and cook until the stew is richly flavored, about 10 minutes.

5. Stir in the potatoes and peas, and cook until heated through, about 2 minutes. Remove from the heat and stir in the sour cream.

Nutritional Information
Per serving: 362 calories, 11.1g total fat (3.9g saturated), 28mg cholesterol, 8g dietary fiber (1.6g soluble), 44g carbohydrate, 20g protein, 749mg sodium.
Good source of: fiber, niacin, potassium, riboflavin, thiamin, vitamin B12, vitamin B6, vitamin C, zinc.

Date Published: 09/19/2005 > Printer-friendly Version

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