I am now starting to cook some casserole type dishes for the autumn/winter season. These are a great way to fill up, eat your vegetables for the day but also are so yummy and easy to do.
Here is a Beef Goulash I cooked to eat while we were watching the Rugby on Saturday night. The Goulash was great-shame about England!
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475 calories per portion
20 minutes to prepare cook for 2 hours
450 Grams lean stewing beef
1tsp olive oil
I tablespoon of flour
2 tablespoons of paprika
1 red pepper chopped
1 onion chopped
2-3 cloves of garlic chopped
400 gram tin of chopped tomatoes
100 grams of mushrooms chopped
1 beef oxo cube
2 tablespoons of natural yoghurt
300 grams of uncooked pasta
Cut the meat into cubes then cover in the flour and season. Add the olive oil to a pan and brown the meat for 5-6 minutes. Remove from pan and put in a casserole dish.
Sauté the onions and garlic in the pan for 1-2 minutes then add the chopped red pepper and sauté for a further minute.
Then stir in the paprika, tomato puree, beef oxo cube and a splash of water so you can coat all the vegetables. Add the mushrooms and cook for a further minute then finally add the tin of tomatoes and stir until all mixed together.
Add all this to the casserole dish and place in an oven at 180 degrees or 160 fan and cook for approximately 2 hours.
To serve cook the pasta according to instructions divide between 4 servings plates then top with the goulash and spoon a blob of natural yoghurt to finish.
The goulash dish will freeze so if you are serving one portion each has 75 grams of pasta.