Beef Goulash

Hungary's national dish is a meat stew flavored with paprika and caraway seeds. Browning the meat first yields the most flavorful result. You can also serve over egg noodles.

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 1 1/2  pounds  boneless chuck roast, trimmed and cut into 1-inch pieces
• 1/4  cup  all-purpose flour (about 1 ounce)
• 1 1/4  teaspoons  salt, divided
• 3/4  teaspoon  freshly ground black pepper, divided
• 1  tablespoon  butter
• 4  cups  chopped onion (about 2 large)
• 2  garlic cloves, minced
• 2  tablespoons  paprika
• 1  tablespoon  red wine vinegar
• 1  cup  chopped plum tomato (about 3)
• 1/2  teaspoon  caraway seeds, crushed
• 2  bay leaves
• 1/2  cup  water
• 1  (14-ounce) can fat-free, less-sodium beef broth
• 2 1/2  cups  cubed peeled Yukon gold or red potato (about 1 pound)
• 1  tablespoon  fresh lemon juice

Preparation

Dredge beef in flour; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Melt butter in a Dutch oven over medium-high heat. Add beef; cook 8 minutes, browning on all sides. Remove beef from pan.

Add onion and garlic to pan; sauté 10 minutes or until lightly browned. Stir in paprika and vinegar; cook for 2 minutes. Return beef to pan. Add the tomato, caraway seeds, and bay leaves; cook 3 minutes. Add 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/2 cup water, and broth; bring to a boil. Cover, reduce heat, and simmer 1 hour and 45 minutes. Add potato; cover and cook 1 hour and 15 minutes or until very tender. Stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and juice. Discard bay leaves.

Nutritional Information

Calories:

242 (23% from fat)

Fat:

6.1g (sat 2.6g,mono 2.3g,poly 0.4g)

Protein:

24.2g

Carbohydrate:

22.4g

Fiber:

2.5g

Cholesterol:

47mg

Iron:

2.8mg

Sodium:

517mg

Calcium:

31mg