Choose
lean beef goulash cubes or ostrich goulash cubes to ensure a lower fat
protein option
Try to add another vegetable instead of potato if you intend on
serving the dish with another starch e.g. rice. Red or yellow peppers and
mushrooms will add lovely flavour and colour.
Choose
Canola or olive oil instead of sunflower oil as these contain healthier
fats; OR Try the ‘fat-free frying’ method described below.
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
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