When I visited Budapest goulash became a favourite dish of mine. In fact, I brought back jars of hot paprika so I could make a spicry version of my own. Goulash is not quite a soup or a stew-it’s somewhere in between. Serve it on its own, over brown rice or with a slice of fresh whole grain bread. When I serve this dish, I like to add a dollop of low-fat sour cream and chopped fresh chives.

Serves 6

  • 1 tbsp canola oil
  • 21 oz (600 g) stewing beef, cut into 1-inch (2.5 cm) cubes, trimmed of fat
  • 2 cups finely chopped onions
  • 2 cloves garlic, minced
  • 1/2 cup canned crushed tomatoes
  • 2 cups water
  • 3 large potatoes, cut into 1-inch (2.5 cm) cubes
  • 2 tablespoons red wine vinegar
  • 2 tablespoons mild paprika
  • 1 teaspoon Worcestershire sauce
  • 3/4 tsp coarse sea salt, or to taste
  • Ground black pepper, to taste
  1. Heat oil in a large saucepan over high heat. Add beef, stirring constantly, until beef is browned on all sides, about 6 to 8 minutes.
  2. Add onions and saute until onions are soft, about 6 minutes. Add garlic; saute for another minute.
  3. Add crushed tomatoes, water, potatoes, red wine vinegar, paprika, Worcestershire sauce, salt and pepper. Bring to boil over high heat; reduce heat, cover and simmer until beef is tender and begins to fall apart, about 1-1/2 to 2 hours.


Per 1 cup serving: 350 calories, 24 g pro, 11 g total fat (3 g saturated fat), 38 g carb, 5 g fiber, 65 mg chol, 421 mg sodium

– from the book, Leslie Beck’s Healthy Kitchen, by Leslie Beck RD with Michelle Gelok RD

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