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veal-goulash

Photo by: Joseph De Leo
Comments: 0
 

Recipe

This version of goulash, a luscious Hungarian stew seasoned with paprika, is lighter than the traditional version made with beef. It is usually served over hot noodles, but fluffy mashed potatoes also make a sybaritic finish. Not only do the red bell peppers enhance the flavor, they also add valuable nutrients to the dish.

Yield : MAKES 8 SERVINGS

Ingredients

  • 2 tbsp (25 ml) olive oil, divided
  • 2 lbs (1 kg) trimmed stewing veal, cut into 1-inch (2.5 cm) pieces
  • 2 onions, finely chopped
  • 4 cloves garlic, minced
  • 1 tsp (5 ml) caraway seeds (see Notes)
  • ½ tsp (2 ml) cracked black peppercorns
  • 1 lb (500 g) mushrooms (see Notes)
  • 2 tbsp (25 ml) all-purpose flour
  • 1 can (14 oz/398 ml) diced tomatoes, including juice
  • 1 cup (250 ml) chicken stock (see Mindful Morsels, below)
  • 1 tbsp (15 ml) sweet Hungarian paprika, dissolved in 2 tbsp (25 ml) water or chicken stock
  • 2 red bell peppers, diced
  • ½ cup (125 ml) finely chopped dill
  • Sour cream, optional

Directions

Works in slow cookers from 3 1/2 to 6 quarts

1. In a skillet, heat 1 tbsp (15 ml) of the oil over medium-high heat for 30 seconds. Add veal, in batches, and cook, stirring, adding more oil as necessary, until browned, about 5 minutes per batch. Using a slotted spoon, transfer to slow cooker stoneware.

2. Reduce heat to medium. Add onions to pan and cook, stirring, until softened, about 3 minutes. Add garlic, caraway seeds and peppercorns and cook, stirring, for 1 minute. Add mushrooms and toss to coat. Add flour and cook, stirring, for 1 minute. Add tomatoes with juice and chicken stock and bring to a boil. Transfer to slow cooker stoneware. Stir well.

3. Cover and cook on Low for 8 hours or on High for 4 hours, until veal is tender.

4. Add paprika solution to slow cooker stoneware and stir well. Add red peppers and stir well. Cover and cook on High for 30 minutes, until peppers are tender. To serve, ladle into bowls and top each serving with 1 tbsp (15 ml) of the dill and a dollop of sour cream, if using.

Notes

There is a hint of caraway flavor in this version. If you prefer a stronger caraway flavor, increase the quantity of caraway seeds to as much as 2 tsp (10 ml).

I like to use small whole cremini mushrooms in this stew, but if you can’t find them, white mushrooms or larger cremini mushrooms, quartered or sliced, depending upon their size, work well, too.

MAKE AHEAD

This dish can be partially prepared before it is cooked. Heat 1 tbsp (15 ml) of the oil and complete Step 2. Cover and refrigerate overnight or for up to 1 day. When you’re ready to cook, either brown the veal as outlined in Step 1 or add it to the stoneware without browning. Stir well and continue with Steps 3 and 4.

Mindful Morsels: The nutritional analysis on this recipe was done using regular prepared chicken stock. If you are trying to reduce your sodium intake, use Homemade Chicken Stock (see recipe) or a reduced-sodium version.

Natural Wonders: RED BELL PEPPERS

Red bell peppers, also known as sweet red peppers, are low in calories (about 32 calories in one medium pepper) and are extremely nutritious. These tasty and versatile vegetables are rich in powerful antioxidants, such as betacarotene and vitamin C, which help to keep your immune system healthy, among other benefits. In fact, ounce for ounce, red peppers contain more vitamin C than oranges! Vitamin C helps our bodies fight free radical damage and may help to prevent age-related ailments such as heart disease and diabetes. Its absence in the diet causes scurvy, a disease characterized by gum disease and fatigue. During the great age of exploration and the settlement of North America, scurvy was a serious concern, affecting sailors who were at sea for long periods of time and settlers who had exhausted their winter stores of vegetables and fruits by the time spring arrived.


© 2006 Judith Finlayson
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information does not include the optional Sour Cream.

223kcal (11%)
48mg (5%)
31mg (52%)
32mcg RAE (1%)
799mg
49mg
29g
4g
2g
10g
106mg (35%)
186mg (8%)
2g (8%)
7g (11%)
2mg (13%)
 

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