This dish serves two people.

Method:

1.       Brown sliced onions in 1 teaspoon oil.

2.       Add beef cubes. Brown thoroughly, season to taste. 

3.       Allow to cook for 20 to 30 minutes. 

4.       Add potatoes (peeled and quartered), green beans and carrots. Add the other vegetables at this stage as well. Cook until done.

Serve this dish with brown or wild rice and steamed or grilled vegetables to increase the nutritional content of the meal.

Control the amount of oil and the type of meat so as to ensure the overall fat content of the meal remains low. It is also possible to prepare this stew with no oil at all by means of ‘fat-free frying’.

‘Fat-free frying’

1.       When browning meat, chicken or even vegetables, beef, chicken or vegetable stock with water or vegetable juices can be used when you need to add liquid.

2.       A non-stick frying pan is useful but not essential. There will be no difference in the flavour of the final dish although sautéing food without using oil or butter does take a little longer.

3.       Half fill a tea cup with boiling water and add a teaspoon of stock powder. Stir until dissolved and then fill the cup to the top with red or white wine. If you don’t drink alcohol, vegetable juice or apple juice can be used instead.

4.       Place chopped onion to sauté in a frying pan over high heat. Toss the onion with a wooden spoon as it begins to cook and when it starts to brown and stick to the pan, add a few teaspoons of the stock mixture to the pan (enough to cause a cloud of steam without making the onion simmer).

5.       Continue tossing until the onion begins to stick again and then pour in the rest of the stock mixture, stirring until the brownish residue has lifted off the bottom of the pan.

6.       Cover with a lid and leave for 5-10 minutes until the fluid has reduced and the onions will be soft, brown and slightly caramelised.

7.       Add beef goulash cubes, vegetables or chicken strips as well as any other ingredients.

Recipe checklist:

Low in fat: Yes

Contains at least two to three vegetables: Yes

Low in salt: Yes

Contains fibre-rich carbohydrate (if served with brown or wild rice): Yes

Moderate low-fat protein: Yes

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