Goulash is a spicy dish but you can adjust the amount and type of paprika to your taste.

1 tablespoon (15ml) of olive or sunflower oil
2 lbs (1kg) of lean beef found steak, fat removed, and cubed
2 oinions, thinly sliced
1 to 2 tablespoons (15-25ml) of hot or mild paprika
1 tablespoon (15ml) of all purpose flour
1 tablespoon (15ml) of chopped fresh marjoram
2 cups (500ml) of beef stock
Salt and freshly ground pepper to taste
3 tablespoons (50ml) of sour cream

Heat the oil in a large heavy saucepan. Add the beef and the onions and cook, stirring them occasionally, 4 or 5 minutes or until browned.

Stir in paprika, flour and marjoram and cook, stirring, 2 more minutes.

Gradually stir in the stock, salt & pepper. Bring to a boil, reduce the heat, cover it and simmer it for 1 & 1/2 hours or until the beef is tender.

Spoon into warmed bowls and top with the sour cream. (you can omit this, I do). Sprinkle with a little paprika and serve with fresh crusty bread. Makes 4 servings.

Per serving: 1/4 of the recipe..
Calories = 497
g protein = 69
g carbohydrate = 7
g dietary fiber = 1
g fat - total = 19
g saturated fat = 7
mg cholesterol = 161
mg sodium = 317

per serving = 1/2 fruit/veggies & 10 protein

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