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Goulash with Rice and Broccoli

Lactose free, gluten free and very tasty!

Serves 4
Ready in 205 mins
Prep time 35 mins
Cooking time 170 mins
605 calories per serving


> 1 onion
> 2 cloves garlic
> 3 tbsp canola oil
> 1 lb cubed beef stew meat
> 1 tsp caraway seeds
> 2 tbsp sweet paprika
> 2 cups beef stock
> 1 large red potato
> 2 tomatoes
> 1 1/2 cups white basmati rice
> 1 lb broccoli
> 1 lemon


Chop onions and mince garlic. Heat the oil in a large heavy casserole over low heat and sauté the onions and garlic for 5 min. Add the beef, caraway, paprika, salt (in moderation) and pepper. Raise heat to medium high and toss beef cubes with spices for 5 min. Bring the beef stock to the boil.
Turn the heat to low and partially cover to allow some steam to escape. Simmer 2 hours, stirring occasionally. Peel the potatoes and cut into 1-inch cubes. Roughly chop the peppers and tomatoes. Add potatoes, peppers and tomatoes to the meat mixture. Stir and continue to cook, partially covered, for 30 min.
Cook the rice according to package directions. Divide the broccoli into florets. Bring a pot of water to the boil and cook the broccoli for 5 min. or until tender crisp.
Meanwhile, zest and halve the lemon. Cut one half into quarters. Drain the broccoli and toss with the lemon zest. Divide the rice, goulash and broccoli among 4 plates and serve with lemon wedges.


Serve with chopped parsley.

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