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Photo: Nina Choi Photo by: Photo: Nina Choi

Hungarian Goulash

This lightened version of goulash features cubed pork tenderloin that is simmered in a mixture of tomato, onion, beer, and spices and served over egg noodles.  The distinctive flavor of the stew comes from Hungarian wax chiles.

Cooking Light SEPTEMBER 2011

  • Yield: Serves 4
  • Hands-on: 28 Minutes
  • Total: 1 Hour, 28 Minutes

Ingredients

  • 1 garlic clove, crushed
  • 1 teaspoon kosher salt, divided
  • 1/4 teaspoon caraway seeds, crushed
  • 1/4 teaspoon black pepper, divided
  • Cooking spray
  • 1 (1-pound) pork tenderloin, cut into 1-inch pieces
  • 2 cups coarsely chopped onion
  • 1 bacon slice, finely chopped
  • 1 3/4 cups water, divided
  • 1 cup chopped seeded tomato
  • 1 tablespoon paprika
  • 3/4 cup beer
  • 1/8 teaspoon crushed red pepper
  • 3 Hungarian wax chiles, seeded and cut into 1-inch pieces
  • 1 1/2 tablespoons all-purpose flour
  • 8 ounces uncooked egg noodles
  • 1 tablespoon butter
  • 3 tablespoons sour cream
  • Chopped parsley (optional)

Preparation

1. Place garlic in a small bowl; mash with the back of a spoon to form a paste. Add 1/4 teaspoon salt, caraway seeds, and 1/8 teaspoon black pepper.

2. Heat a large Dutch oven over high heat. Coat pan with cooking spray. Combine 1/4 teaspoon salt, remaining 1/8 teaspoon black pepper, and pork in a medium bowl; toss. Add pork to pan; sauté 6 minutes, browning on all sides. Remove pork from pan.

3. Reduce heat to medium-high; return pan to heat. Add onion and bacon; sauté 7 minutes or until bacon is done, stirring frequently. Stir in garlic mixture; cook for 1 minute, stirring constantly. Add 1 1/2 cups water, tomato, paprika, and beer; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Stir in red pepper and chiles; simmer 15 minutes. Add pork to pan; simmer 15 minutes, stirring occasionally. Combine remaining 1/4 cup water and flour in a small bowl; stir with a whisk. Stir flour mixture and remaining 1/2 teaspoon salt into pork mixture. Bring to a boil; cook 1 minute, stirring constantly.

4. Cook noodles according to package directions, omitting salt and fat. Combine noodles and butter in a medium bowl, stirring until butter melts. Place 1 cup noodles in each of 4 shallow bowls; top with 1 cup pork mixture. Top each serving with about 2 teaspoons sour cream. Garnish with parsley, if desired.

Nutritional Information

Amount per serving
  • Calories: 476
  • Fat: 11.3g
  • Saturated fat: 5g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.9g
  • Protein: 35g
  • Carbohydrate: 56.1g
  • Fiber: 5.4g
  • Cholesterol: 154mg
  • Iron: 3.9mg
  • Sodium: 626mg
  • Calcium: 69mg
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Hungarian Goulash Recipe

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