Recipe serves 4
1 tsp caraway seeds
2 tbsp plain flour
1 tsp smoked paprika
600g pork fillet, fat removed and cut into chunks
2 tbsp olive oil
1 large onion, sliced
4 garlic cloves, crushed
1 red and 1 yellow pepper, finely chopped
1 red chilli, finely chopped
400g chopped tomatoes
1 tbsp red wine vinegar
200ml beef stock
For wild rice:
1 tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
1 bay leaf
250g mixed wild and basmati rice
500ml vegetable stock
150g baby spinach leaves
1. Preheat the oven to 180C. Gently toast the caraway seeds in a dry frying pan, over a medium heat. Lightly crush the seeds leave to one side.
2. Mix the flour with the paprika then toss the pork in the flour. Heat a large casserole dish over a high heat and add the oil. Add the pork and fry for 3 – 4 minutes, until browned all over. Remove the pork from the casserole dish and leave to one side.
3. Reduce the heat to medium and add the onions and garlic. Gently fry until softened then add the peppers, chilli and crushed caraway seeds. Cook for a minute then add the tomatoes, vinegar and stock. Return the pork to the casserole and bring to a simmer. Cover with a lid and transfer to the oven for 1 1/2 hours, stirring a couple of times during cooking.
4. To braise the rice, put a oven proof pan or casserole dish over a lid medium heat. Add the olive oil and gently saute the onion until softened. Add the garlic, bay leaf and rice, cook for another minute then add the stock. Bring to the boil and cover with a lid then transfer to the oven for 20 minutes until the rice is tender and the stock has been absorbed. Once cooked stir in the spinach leaves until wilted.
5. Serve the goulash with the braised rice.
Source: Jo Pratt – In the mood for Healthy Food
I made this for dinner this week and will definitely make it again. The goulash was really tasty, just enough chilli to give it a kick but not blow your head off heat. I was surprised how easy it was to make, just a bit of prep then pop it in the oven. I keep trying to feed my husband healthy food which he doesn’t always appreciate, but this meal didn’t taste like ‘healthy food’ and he really enjoyed it. Although my kids didn’t try it this time, I’m sure they’d enjoy it too.