Slow-cooked Traditional Goulash

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 2 hours 45 minutes

材料

600 g pork Scotch fillet (pork butt), or beef chuck (casserole/braising) steak or oyster blade (flat iron/butler's) steak, cut into bite-sized pieces (see note 1 for substitutes)

½ tsp sea salt flakes

½ tsp freshly cracked black pepper

2 tbsp olive oil

2 large garlic cloves, finely chopped

2 onions, roughly diced

2 small carrots, roughly diced

2 celery stalks, roughly diced

2 tbsp sweet paprika

1 tsp caraway seeds (optional)

2 tbsp tomato paste

1½ tbsp flour

500 ml beef stock

Potato gnocchi, noodles, mashed potato or creamy polenta, to serve

Braised red cabbage (optional)

Finely chopped flat-leaf parsley, to garnish (optional)

Dollop of sour cream

手順

Season the pork – Sprinkle the pork with salt and pepper and toss to combine.

Brown the pork – Heat 1 tablespoon of the olive oil in a large, heavy-based frying pan over high heat and cook the pork for 3–4 minutes until browned, in batches if needed. Set aside.

Add the veggies – Heat the remaining 1 tablespoon of olive oil and add the garlic, onion, carrot and celery. Cook, stirring, for 4–5 minutes, until soft and fragrant.

Add the seasonings – Return the pork to the pan along with the sweet paprika, caraway seeds (if using) and tomato paste. Stir to combine.

Add flour to thicken – Stir in the flour to create a paste.

Add the stock – Add the beef stock and cook, stirring, for 2 minutes and bring to a gentle simmer.

Simmer – Reduce the heat to the lowest setting and cook, covered, for 2½ hours or until the pork is tender enough to break with a fork. Check and stir every 30 minutes. Add 125 ml (½ cup) of water if the sauce is sticking to the bottom of the pan.

Serve – Serve with potato gnocchi, noodles, mashed potato or creamy polenta and braised cabbage. Top with sour cream and parsley.

栄養

• カロリー: 370 kcal
• 脂肪総量: 19 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 13 g
• トランス脂肪: 0.1 g
• コレステロール: 90 mg
• ナトリウム: 754 mg
• 炭水化物総量: 17 g
• 食物繊維: 4 g
• 糖質総量: 6 g
• タンパク質: 33 g