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- 0:30 Prep
- 0:20 Cook
- 6 Servings
- Capable cooks
Follow these tips to make a vegie-packed dish for the family.
Ingredients
- 2 tablespoons plain flour
- 1 1/2 teaspoons sweet paprika
- 550g beef silverside eye steaks, thinly sliced
- 1 tablespoon olive oil
- Olive oil spray
- 1 brown onion, halved, thinly sliced
- 250g button mushrooms, halved
- 1 small red capsicum, halved seeded, thinly sliced
- 1 zucchini, halved lengthways, thinly sliced diagonally
- 1 garlic clove, crushed
- 250ml (1 cup) Massel chicken style liquid stock (see notes)
- 400g can peeled tomatoes
- Steamed white rice, to serve
- Greek-style natural yoghurt, to serve
Method
- Step 1Combine the flour and paprika in a bag. Season with salt and pepper. Add the beef and shake until the beef is well coated in the flour mixture.
- Step 2Heat the oil in a large non-stick frying pan over medium-high heat. Cook half the beef for 1 minute each side or until browned. Transfer to a plate. Repeat with the remaining beef, reheating the pan between batches.
- Step 3Spray the pan with oil. Cook the onion, stirring, for 3-4 minutes or until onion is soft. Add the mushroom, capsicum and zucchini. Cook, stirring, for 2 minutes or until the vegetables are golden. Add the garlic and cook, stirring, for 1 minute or until aromatic.
- Step 4Add the stock and tomato to the vegetables. Stir to combine. Add the beef and cook, stirring, for 5 minutes or until the vegetables are tender and the mixture thickens slightly. Divide the rice among serving bowls. Top with the goulash and a dollop of yoghurt.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
851 kj
Energy
8g
Fat Total
2g
Saturated Fat
3g
Fibre
23g
Protein
33mg
Cholesterol
219.09mg
Sodium
4g
Carbs (sugar)
8g
Carbs (total)
All nutrition values are per serve
Notes
Vegetable stock can be used instead if preferred.
Place the capsicum halves skin-side down on the chopping board – that way it’s easier to cut them into strips.
Use tongs to remove the beef from the bag after coating it so the excess flour doesn’t go everywhere.
- Author: Kerrie Ray
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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