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Teta’s Hungarian Goulash

Posted By Administration, Friday, March 24, 2017

Many years ago I knew a lovely Czech woman we called Teta who had been exceedingly kind to me and my children. She was an excellent cook and I especially loved her Hungarian goulash. Back in the 70s, we weren’t so cognizant of our cholesterol intake and with the addition of the sour cream, the calories and cholesterol could mount up. I hadn’t made this dish in years but wondered if I could change a few things to make it a bit healthier. I think it turned out well and I substituted low fat plain Greek yogurt for the sour cream. I did not add the potatoes because I wanted to use noodles as an accompaniment. Teta used to serve the dish with spaetzli and cucumbers with dill in yes, more sour cream! So don’t give up on your favorite recipes from the “old country,” just change a few things to make it more healthful. Bon appetite!


½ to 3/4 pound lean, grass fed beef, cut up into small bite size pieces

4 large carrots

4 celery stalks

1 small container of organic mushrooms

1 large purple onion

½ bulb fennel root (optional)

4 cloves chopped garlic

Sprinkle caraway seeds

Sprinkle dill

1 to 2 TBSPs paprika

One 28 oz can of Muir Glen organic diced tomatoes

2 cups vegetable or beef broth

4 large potatoes, peeled and diced, optional


Heat up a heavy cast iron pan with several tablespoons of grapeseed oil on medium to high heat and saute the carrots, celery, mushrooms, onions, fennel and garlic for 10 minutes or until browned and softened.

Push them to the side and add the beef, sautéing until browned, about another five minutes.

Add the broth, dill, caraway seed and paprika and stir well.

Add the tomatoes and stir again.

Turn down the heat to low and simmer on top of the stove for an hour or until the meat is tender. You can also bake it in the oven if you prefer at 350 degrees until the meat is tender.

If you are adding potatoes, add them in after about a half hour of cooking time so they don’t fall apart.

You can cook this dish on low heat and keep it simmering until everything else is ready.  I served the goulash over” No Yolks,” cholesterol free egg white pasta, Kluski European style.

The cucumber, peeled and sliced, is chilled in no/low fat yogurt in the refrigerator. Teta traditionally sweetened hers with a dash of sugar but stevia or maple syrup would do even better. Add in a couple teaspoons of dill and mix well. Serve the goulash with a large tablespoon of yogurt on top over the noodles.


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