Stove-top Goulash Recipe

Stove-top Goulash 

<5 mins preparation 
≈2 hrs cooking time 
$3-$4.50 per serve *for cheaper option $2-$3 see Tips & Tricks 
Large quantity – can be eaten over a couple days 
*gluten-free

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Serving size: 8-10
Time: ≈2 hours
Course: Dinner
Difficultly: Easy
(Great for winter dinner; comfort food; eating over 2 days)

Ingredients

1.5kg diced beef *for cheaper option see Tips & Tricks
1 (800g) can tinned tomato
2 cups beef stock
1 green bell pepper/capsicum
1 red bell pepper/capsicum
1 large onion
3 garlic gloves
1 tablespoon butter
3 tablespoons olive oil
2 tablespoons paprika
1/2 teaspoon salt (to taste)
1 teaspoon pepper
1/2 teaspoon mixed Italian herbs
1/2 teaspoon thyme
1/2 teaspoon parsley
1 small dried chilli (to taste)
500g Spiral pasta or rice (to serve)
1/2 cup sour-cream or natural yogurt (optional)

Method

  1. Add the olive oil and butter to a large pot and bring to medium-high heat. Add onions and sauté. Add garlic.
  2. Add meat and cook until well browned. Whilst meat is browning, chop bell peppers/capsicums roughly and add to pot.
  3. Add remaining ingredients (excluding sour cream/yogurt) and bring to a boil.
  4. Turn heat to medium-low and cover. Simmer for 30 minutes with lid on. Stir occasionally. Remove lid and continue simmering for a further 1.5 hours without the lid. Stir occasionally.
  5. Serve over rice or pasta.
  6. Stir in or serve on top sour cream/yogurt just before serving.

Tips & Tricks 
For cheaper option: Substitute 750grams of beef with potatoes.
Keeps well in the fridge, so you can eat over 2 nights.

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Moroccan Tuna Couscous

Less than 10mins
Less than $2-$3 per serve

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Serving size: 6-8
Time: <10 minutes
Course: Lunch or Dinner
Difficultly: Super easy
(Great for work lunch; a quick summer dinner after work; or for the poor uni student)

Ingredients

Cous-Cous   2 cups
Boiling water 2 cups
Chickpeas     400g can (rinsed and drained)
Tinned Tuna  400g can (rinsed and drained)
Red onion      1
Carrot            1
Currants         2 Tablespoons (heaped)
Olive oil           ¼ cup
Ras el hanout  2 Tablespoons (heaped) *Spice blend from Morocco
Lemons            2 (1x zest & juice), 1 to serve
Parsley             Handful (chopped)
Mixed Greens   To serve


Method

  1. Place couscous in a bowl. Stir in 1 tablespoon oil to coat grains.
  2. Pour in water. Cover & set aside for 5 minutes until water is absorbed. Fluff grains with fork when ready.
  3. Whilst waiting, in a bowl whisk remaining oil, lemon juice & zest and Ras el hanout together. Stir into couscous remaining ingredients (tuna, currants, parsley, red onion, chickpeas) and add dressing.
  4. Mix well. Serve with lemon wedges, side salad and top with parsley.


Tips & Tricks
Substitute tinned tuna with shredded chicken.
Make for dinner one night and take left overs to work for lunch the next day
Great served cold or hot
For gluten free option try replacing couscous with millet or quinoa.