Serves: 6, Calories: 442, Time: 3 hrs

Ingredients:

• 45g plain flour.  154
• 1 kg cubed casserole steak.  1700
• 1 tbsp veg oil.  124
• 3 onions, wedged.  225
• 3 garlic purée.  51
• 1 ½ tsp hot paprika
• 1 tsp smoked paprika
• 1 tbsp paprika
• 1500ml beef stock (2 Knorr stock pots).  120
• 400g can chopped tomatoes.  100
• 2 tbsp tomato purée.  28
• 3 peppers, chunked.  150
• salt + pepper

Method:

1. In stew pot; Flash-fry meat in oil until browned. Add flour, onions and garlic.
2. Add paprikas, stock pots, 1000ml water, tomatoes, and purée, stir well. Cover. Cook for 1.½ hours. Stir frequently.
3. Add peppers and 500ml water. Cook for 1 hour until meat is tender. Stir frequently. Season.
4. Serve with rice or potatoes.

Calories (before rice/potatoes) = 2652

• 2652 / 6 = 442

Tip: Add 1200g baby potatoes to pot, with 30 mins to go. Cover. (200g per serving is 162 cals each). Calories = 604 per portion.

Modified from Beef Goulash.