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Crockpot Heart-Healthy Hungarian Goulash


Hungarian Goulash

This recipe delivers the rich, satisfying flavors of traditional Hungarian Goulash in a heart-healthy, slow-cooked format. By using lean beef and plenty of vegetables, we can enjoy this classic dish without compromising our health.

Cuisine: Hungarian

Dietary Preferences: Heart-Healthy

Yields: 6-8 servings

Prep Time: 25 minutes

Cook Time: 7-8 hours on low, or 4-5 hours on high

Estimated Nutritional Information (per serving, based on 8 servings):

*   Calories: 350-400

*   Protein: 30-35g

*   Carbs: 25-30g

*   Fat: 15-20g (primarily from the beef, adjust based on the cut used)

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

Ingredients:

*   2 lbs lean beef stew meat, cut into 1-inch cubes (such as sirloin or round)

*   2 tablespoons olive oil

*   1 large onion, chopped

*   2 cloves garlic, minced

*   2 red bell peppers, seeded and chopped

*   1 yellow bell pepper, seeded and chopped

*   1 (28 ounce) can crushed tomatoes

*   1 (15 ounce) can diced tomatoes, undrained

*   2 tablespoons Hungarian sweet paprika (or a mix of sweet and smoked for a deeper flavor)

*   1 tablespoon caraway seeds

*   1 teaspoon dried marjoram

*   1/2 teaspoon cayenne pepper (optional, for a touch of heat)

*   4 cups low-sodium beef broth

*   2 bay leaves

*   1 lb Yukon Gold potatoes, peeled and cut into 1-inch cubes

*   1 lb carrots, peeled and sliced into 1/2-inch rounds

*   1/4 cup chopped fresh parsley, for garnish

*   Salt and freshly ground black pepper to taste

Equipment:

*   Large skillet

*   6-quart or larger slow cooker

Instructions:

1. Sear the Beef (Important for Flavor):

*   Heat olive oil in a large skillet over medium-high heat.

*   Pat the beef cubes dry with paper towels (this helps them brown).

*   Working in batches (do not overcrowd the pan), sear the beef on all sides until nicely browned. This step develops a rich, deep flavor.

*   Transfer the seared beef to the slow cooker.

2. Sauté Aromatics:

*   In the same skillet, add the chopped onion and cook until softened and translucent, about 5-7 minutes.

*   Add the minced garlic and cook for another minute until fragrant.

*   Add the chopped bell peppers and cook for 3-5 minutes, until slightly softened.

3. Combine Ingredients in the Slow Cooker:

*   Pour the crushed tomatoes and diced tomatoes over the beef in the slow cooker.

*   Add the sautéed onion, garlic, and bell peppers to the slow cooker.

*   Stir in the paprika, caraway seeds, marjoram, and cayenne pepper (if using).

*   Pour in the beef broth and add the bay leaves.

*   Season with salt and pepper to taste.

4. Slow Cook:

*   Cover the slow cooker and cook on low for 7-8 hours or on high for 4-5 hours, or until the beef is very tender.

5. Add Potatoes and Carrots:

*   During the last 2 hours of cooking (on low) or the last hour of cooking (on high), add the cubed potatoes and sliced carrots to the slow cooker.

*   Continue cooking until the potatoes and carrots are tender.

6. Final Touches and Serving:

*   Remove the bay leaves from the goulash before serving.

*   Taste and adjust seasoning with salt and pepper as needed.

*   Ladle the goulash into bowls and garnish with fresh chopped parsley.

Serving Suggestions:

*   Traditional: Serve with a dollop of sour cream or plain Greek yogurt (for a healthier option).

*   Sides: Crusty bread for dipping into the flavorful broth, or a side of spaetzle (Hungarian egg noodles).

*   Vegetables: A simple green salad complements the richness of the goulash.

*   Wine Pairing: A dry red wine like Pinot Noir or a Hungarian Egri Bikavér (Bull's Blood) pairs well.

Tips for Heart Health:

*   Choose Lean Beef: Opt for lean cuts of beef like sirloin or round to reduce saturated fat. Trim any visible fat before cooking.

*   Low-Sodium Broth: Use low-sodium beef broth to control sodium intake.

*   Healthy Fats: Olive oil is a heart-healthy fat.

*   Load Up on Vegetables: This recipe is packed with vegetables, which are naturally low in calories and high in fiber and nutrients.

*   Limit Salt: Taste and adjust seasoning carefully, using salt sparingly.

Enjoy this delicious and heart-healthy Crockpot Hungarian Goulash!

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