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Diabetic Recipe: Hungarian Beef Goulash


Makes 4 servings 

Ingredients  

  • 2 pounds beef stew meat
  • 1 large or 2 medium onions, chopped
  • 1 large red bell pepper, chopped
  • 2 large carrots, chopped
  • 14 oz. reduced-sodium beef broth
  • 14 oz. can of diced tomatoes
  • ¼ teaspoon of salt
  • 3 cloves garlic, minced
  • 1-2 tablespoons of sweet or hot paprika
  • 2 teaspoons caraway seeds (optional)
  • 1 teaspoon of Worcestershire sauce
  • 2 bay leaves
  • 1 tablespoon of cornstarch mixed with 2 tablespoons water
  • Freshly ground pepper, to taste

Instructions

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion, bell pepper and carrots.

2. In a medium saucepan, combine the diced tomatoes, broth, Worcestershire sauce and garlic; bring to a simmer.  Pour over the beef and vegetables. Place bay leaves on top.

3. Cover and cook until the beef is very tender (4 to 4½ hours on high or 7 to 7½ hours on low). Discard the bay leaves; skim or blot any visible fat from the surface of the stew.  Add the cornstarch mixture to the stew and cook on high (10 - 15 minutes) stirring a few times, until slightly thickened. Serve over noodles or mashed potatoes (not included in nutrition facts below)

Nutrition Facts per Serving

Calories: 334
Protein: 32 g
Total Fat: 18 g 
Carbohydrate: 110 g
Sugars: 4 g
Fiber: 3 g

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