Hungarian Goulash

Image and Recipe Copyright © 2003-2010 Jennifer Iserloh

When I was a little girl, nothing seemed colder than a Pittsburgh winter. After school, I would burst through my Granny’s kitchen door, tear off my snow-covered, slushy boots, and inhale the warm perfume of meat stewing in a tomato paprika sauce. This Hungarian goulash is based on my family’s recipe but significantly lower in fat.

Serves 4

Ingredients

1/4 teaspoon salt
2 pound lean cubed stew beef, trimmed of excess fat
1/4 cup whole wheat pastry flour
2 tablespoons Sweet Hungarian paprika
1/8 teaspoon ground cayenne
1/2 teaspoon ground black pepper
1 tablespoon olive oil
non-stick cooking spray
1 large onions, sliced into thin rings
4 cloves garlic, minced
1/4 cup tomato paste
1/2 cup white wine
4 cups reduced sodium, fat free beef broth
2 tablespoons fresh parsley, chopped
1/2 cup reduced-fat sour cream to serve table side

Directions

Sprinkle the meat with salt. On a sheet of wax paper, mix the flour, paprika, cayenne, and black pepper. Roll the beef into the flour mixture. Set aside.

Heat the oil in a large, heavy bottomed skillet over medium- high heat. Add the beef and cook 5 to 7 minutes, turning once or twice until the beef is golden. Remove the beef to a plate. Add a light layer of cooking spray. Add the onions and garlic and cook 4 to 5 minutes until onions begin to soften and brown. Add a tablespoon of water if they begin to stick. Add the tomato paste and cook 1 additional minute, stirring well. Add the wine and bring to a simmer, breaking up the tomato paste.

Return all the meat and any accumulated juices from the plate to the stockpot. Add the broth, scrapping up any browned bits and spices from the bottom of the pot. Bring goulash to a boil then immediately reduce heat to low. Cover and simmer 2 – 2 1/2 hours, until meat is fork tender, adding a little water if the mixture becomes too thick during cooking. Spoon into warm soup plates and garnish with parsley. Serve with sour cream table side.

Download Recipe

Make It A Meal

Serve with Sweet Potato Mash or Shallots Green Beans.

Wine Pairing

Cabernet Sauvignon, Chianti, Sangiovese

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