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Low Fat Beef Goulash

325 Calories per serving

ingredients

serves 4
1 lb 4 oz (600 g) stewing beef, e.g. chuck steak
2 teaspoons vegetable oil
1 clove garlic, chopped
1 onion, roughly chopped
1 red pepper, cored, seeded and cut in strips
2 teaspoons hot paprika
4 teaspoons flour
14 oz (397 g) canned chopped tomatoes
1/4 pint (150 ml) beef stock
1/2 teaspoon chopped fresh basil or 2 teaspoons dried
1 bay leaf
4 tablespoons low-fat natural yogurt

method

1. Lay the beef on a rack under a hot grill and cook, turning once, for 6 - 8 minutes until brown.

2. Allow to cool, then cut into 1 1/2 inch (4-cm) cubes.

3. If the goulash is to be cooked in the oven, heat the oil in an ovenproof casserole, but if you wish to use a slow-cooker, heat the oil in a flameproof casserole or saucepan.

4. Add the garlic and onion and stir-fry for 2 - 3 minutes.

5. Add the red pepper and stir-fry for a further 3 minutes.

6. Stir in the paprika and flour, mix well and add the beef, chopped tomatoes, stock, basil and bay leaf.

7. Bring to the boil, stirring all the time.

8. Either cover the casserole and bake in a preheated oven, Gas Mark 3, 160°C, 325°F for 1 3/4 - 2 hours, or transfer to a preheated slow-cooker, cover and switch to low for 6 - 7 hours.

9. Remove and discard the bay leaf and serve each portion with a tablespoon of low-fat natural yogurt.

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