EatSmarter exclusive recipe

Smarter Veal Goulash

with Sauerkraut and Potatoes
3.8
Average: 3.8 (5 votes)
(5 votes)
Smarter Veal Goulash

Smarter Veal Goulash - A fine variation of the classic hearty stew

share Share
print
bookmark_border Copy URL
Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
483
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein-rich lean meat and the fermented white cabbage form a strong team here: both bring plenty of vitamin B12 to the plate, which among other things protects the heart and circulation and helps reduce stress hormones. Grapeseed oil also provides a good ratio of omega three to omega six fatty acids. This is beneficial for our heart and circulation.

If you prefer your food with a kick, flavor the veal cream goulash with 1-2 tsp. of hot paprika powder in addition to the sweet paprika powder. 

1 serving contains
(Percentage of daily recommendation)
Calorie483 kcal(23 %)
Protein61 g(62 %)
Fat17 g(15 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.7 mg(64 %)
Niacin25.5 mg(213 %)
Vitamin B₆0.8 mg(57 %)
Folate61 μg(20 %)
Pantothenic acid2.3 mg(38 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C25 mg(26 %)
Potassium992 mg(25 %)
Calcium110 mg(11 %)
Magnesium85 mg(28 %)
Iron7.5 mg(50 %)
Iodine9 μg(5 %)
Zinc6 mg(75 %)
Saturated fatty acids2.7 g
Uric acid445 mg
Cholesterol137 mg
Development of this recipe:

Ingredients

for
4
Ingredients
7
Onions (about 350 grams)
1 ½ pounds
3 tablespoons
2 tablespoons
1 tablespoon
½ cup
White wine (or white grape juice)
¾ cup
Veal stock (or vegetable broth)
2
6
waxy Potatoes (about 300 grams)
15 ounces
¾ cup
1
1 bunch
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Can opener, 1 Dutch oven with lid

Preparation steps

1.
Smarter Veal Goulash preparation step 1

Peel the onions and cut into very thin slices.

2.
Smarter Veal Goulash preparation step 2

Rinse veal, pat dry and cut into 2 cm (approximately 3/4-inch) cubes.

3.
Smarter Veal Goulash preparation step 3

Heat the oil in a Dutch oven over high heat and cook the onions until light brown, stirring occasionally.

4.
Smarter Veal Goulash preparation step 4

Put the meat in the pot, season with pepper and sprinkle with the paprika. Sauté until meat is browned on all sides, stirring, then season with salt.

5.
Smarter Veal Goulash preparation step 5

Sprinkle the flour over the meat and cook, stirring, until meat is coated, about 1 minute.

6.
Smarter Veal Goulash preparation step 6

Pour in the white wine and veal stock and stir to combine. Add bay leaves and bring to a boil. Cover and cook over medium heat 40 minutes.

7.
Smarter Veal Goulash preparation step 7

Meanwhile, peel potatoes and cut into 2 cm (approximately 3/4-inch) cubes. Cook in a pot of boiling salted water until tender, about 10 minutes. Drain and set aside.

8.
Smarter Veal Goulash preparation step 8

Cut the sauerkraut into bite-sized pieces and add to the veal. Cook until heated through, about 5 minutes.

9.
Smarter Veal Goulash preparation step 9

Then add the potato and cook until heated through, about 5 minutes more. 

10.
Smarter Veal Goulash preparation step 10

Stir in soy creamer, bring to a boil and cook until thickened, about 10 minutes.

11.
Smarter Veal Goulash preparation step 11

Rinse lemon in hot water, wipe dry and remove zest in thin strips with a vegetable peeler, then finely chop. Rinse the parsley, shake dry and pluck leaves. Add zest and parsley to goulash and stir to combine. Return to a boil, season with salt and pepper and serve.