Healthy Family: slow cooker goulash
- October 16, 2013 - 2:11 PM
Slow Cooker Smoked Beef Goulash√
Note: Using good paprika is the key to this dish. We tend to think of paprika as something you sprinkle on top of deviled eggs and potato salad, but high-quality paprika has a wonderful flavor all its own and adds a deep earthiness to this goulash. This version uses both sweet Hungarian paprika and smoked Spanish paprika for a slight twist on a traditional family favorite. From Meredith Deeds.
• 2 lb. boneless chuck, trimmed and cut into 2-in. cubes
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tbsp. olive oil
• 1 onion, finely chopped
• 2 garlic cloves, chopped
• 1/4 c. flour
• 2 tbsp. Hungarian sweet paprika
• 2 tbsp. smoked paprika
• 1 tsp. caraway seeds
• 2 tbsp. tomato paste
• 2 c. low-sodium beef broth
• 2 red bell peppers, finely diced
• 4 c. cooked egg noodles
• 2 tbsp. chopped fresh parsley
• 1/2 c. low-fat sour cream
Season the beef with salt and pepper. In a large skillet over medium-high heat add the oil and then add half of the beef. Don’t overcrowd or beef will not brown properly. Brown the beef on all sides, about 3 minutes a side. Transfer to slow cooker. Repeat with the remaining beef.
Lower the heat to medium and add the onions. Cook until softened, about 6 minutes. Add the garlic, flour, both varieties of paprika and caraway seeds. Cook for 2 minutes, stirring constantly to prevent burning. Add the tomato paste and cook for another minute.
Whisk in the beef broth and scrape the bottom of the skillet to release all the browned bits. Pour mixture into the slow cooker and add the bell pepper. Cover and cook on low for 8 hours.
Ladle into heated serving bowls over the egg noodles, and garnish with the parsley and sour cream.
Nutrition information per serving:
Calories 404 Fat 19 g Sodium 394 mg
Carbohydrates 31 g Saturated fat 6 g Calcium 71 mg
Protein 28 g Cholesterol 101 mg Dietary fiber 3 g
Diabetic exchanges per serving: 2 bread/starch, 3 medium-fat meat, 1 fat.
© 2013 Star Tribune