Beef goulash with herb dumplings
Time to make: 1 hr 35 mins
( Hands-on time: 15 mins )
Total cost: $ 18.90 / $ 3.15 per serve
(at time of publication)
Nutrition Info.(per serve)
- 1 tablespoon olive oil
- 900g blade steak, diced
- 1 onion, chopped
- 2 cloves garlic, crushed
- 1 tablespoon smoked paprika
- 1 tablespoon flour
- 1 1/2 cups liquid beef stock
- 2 stalks celery, chopped
- 2 carrots, chopped
- 1 swede (about 200g)
- 400g can chopped Italian tomatoes
- 1 1/2 cups self-raising flour
- 60g reduced-fat spread
- 1/2 cup fresh flat-leaf parsley, roughly chopped
- 1/2 cup trim milk
Total fat 17g
Saturated fat 4g
Dietary fibre 5g
1 Preheat oven to 200°C. Heat oil in a heavy-based casserole dish over a medium-high heat. Add one-third of the beef and cook, stirring, for 5 minutes or until well browned. Transfer to a large plate. Repeat with the remaining beef.
2 Add onion to casserole dish and cook, stirring often, for 4 minutes or until golden. Add garlic and cook for 1 minute. Sprinkle paprika and flour over onion. Stir until well combined. Remove casserole from heat and slowly add stock, stirring constantly until well combined.
3 Return casserole to heat. Add celery, carrots, swede and tomatoes and bring mixture to the boil. Add beef and stir well. Cover casserole and place in oven. Bake for 1 hour or until meat is tender.
4 Meanwhile, to make dumplings, place flour in a mixing bowl. Add reduced-fat spread and rub into flour using your fingertips until mixture resembles fine breadcrumbs. Stir in parsley then add milk. Stir with a flat-bladed knife until a dough forms. Roll 2-teaspoon lots of dough into small balls (mixture makes about 24 dumplings). Remove casserole from oven. Drop dumplings on top of casserole. Cover and bake for 15-20 more minutes or until dumplings have risen and are cooked through.
Make it gluten free: Use gluten-free varieties of flours, stock and canned tomatoes.