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Hungarian Goulash

Photo: Romulo Yanes
Prep time 25 mins
Cook time 2 hrs
Yield Makes: 8 servings (serving size: 1 1/4 cups stew)
Serve with: egg noodles, reduced-fat sour cream.

Ingredients

  • 3 tablespoons vegetable oil
  • 1 1/2 pounds mushrooms, sliced
  • 2 large onions, halved and sliced (4 cups)
  • 2 red bell peppers, chopped
  • 3 garlic cloves, finely chopped
  • 1/2 teaspoon salt
  • 2 pounds lean beef chuck, cut into 1 1/2-inch pieces
  • 1/4 cup sweet Hungarian paprika
  • 3 tablespoons all-purpose flour
  • 2 teaspoons caraway seeds
  • 2 cups low-sodium beef broth
  • 4 teaspoons tomato paste
  • 1/3 cup chopped, fresh dill or parsley

Nutrition Information

  • calories 339
  • fat 20.3 g
  • satfat 6.2 g
  • monofat 7.5 g
  • polyfat 4.3 g
  • protein 26 g
  • carbohydrate 14 g
  • fiber 3 g
  • cholesterol 86 mg
  • iron 4 mg
  • sodium 230 mg
  • calcium 57 mg

How to Make It

  1. Heat oil in a 5 1/2- to 6-quart heavy pot over medium. Add mushrooms, onions, pepper, garlic, and salt; cook, covered, stirring occasionally, until soft (15 minutes).

  2. Push vegetables aside, add beef, and cook, turning meat occasionally, until brown. Push beef aside. Add paprika, flour, and caraway; cook, stirring (1 minute). Gradually whisk in broth, then tomato paste; bring to a simmer, whisking. Stir vegetables and meat back into sauce.

  3. Cover and simmer over low until meat is tender (1 1/2 hours). Stir in dill or parsley. Serve.