SW recipe: Hungarian pork goulash

Ingredients

• Low calorie cooking spray
• 800g lean pork steak, all visible fat removed, cut into bite-sized pieces
• 2 onions, thinly sliced
• 2 garlic cloves, crushed
• 2 carrots, peeled and cubed
• 2 red peppers, deseeded and roughly chopped
• 1 tbsp smoked paprika
• 400g can chopped tomatoes
• 3 tbsp tomato purée
• 500ml chicken or vegetable stock
• 1 tsp dried thyme
• Salt and freshly ground black pepper
• Small handful of chopped fresh oregano leaves
• Fat free natural yogurt and smoked paprika, to serve (optional)

Instructions

1. Spray a large frying pan with low calorie cooking spray and cook the pork in batches for 3-4 minutes over a medium heat until browned. Transfer each batch to a large casserole dish.
2. Re-spray the frying pan with low calorie cooking spray, turn the heat to low and stir-fry the onions, garlic, carrots and peppers for 3-4 minutes. Stir in the paprika and cook for 1 minute, then add the tomatoes, purée and stock.
3. Bring to the boil, stirring often. Add the thyme, season to taste with salt and pepper, then pour into the casserole with the meat, stirring to mix well.
4. Cover tightly and cook in the oven for 2 hours, or until the pork is very tender. Garnish with the oregano.
5. Reheat before you leave home and keep hot in a vacuum flask until you’re ready to eat. This is delicious served with a dollop of fat free natural yogurt and sprinkled with smoked paprika.

 

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