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Eat Yourself Whole

Recipe: Maria's Pork Goulash


Serves 2

350g lean diced pork
2 tablespoons corn flour
1 tablespoon paprika
2 teaspoons mixed herbs
1 cup light and creamy evaporated milk
1 cup of chicken or vegetable stock
1 large onion, cut into quarters
1 cup basmati rice, cooked (1/2 cup raw)
1 medium red capsicum
1 cup peeled and chopped tinned tomatoes
2 tablespoons tomato paste
1 tablespoon of cornflour
1 clove garlic, crushed
200g broccoli
200g green beans

Trim any excess fat from the pork, roll in corn flour and brown in batches using a non-stick frying pan. Sauté the onion, capsicum, crushed garlic and paprika until the onion and capsicum are softened and the paprika aromatic. Add the pork pieces, tomatoes, mixed herbs and half the stock. Mix the remaining stock and cornflour into a smooth paste and slowly stir into the pan with pork and vegetables.

Transfer pork and vegetables to an ovenproof dish and seal with a lid. Bake in a preheated oven at 150c for 40 to 50 minutes. Remove from oven and stir in light and creamy evaporated milk.

Serve with basmati rice and steamed broccoli and beans.

Tip: We used pork in Maria's goulash to show that she did not have to forgo one of her favorite foods. When choosing pork, opt for the lean cuts such as pork fillets, schnitzel and medallions.

Tip: Substitute the pork for your favorite meat - lean beef or lamb.

Tip: When cooking with light evaporated milk, it can separate. To help avoid this, take some of the heated sauce from the pan and add it to the light evaporated milk, mix together well then slowly add the milk to the pot and stir through thoroughly.


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