Name: Spicy Pork Goulash with Braised Wild Rice
Prep time: 20 min
Cook time: 1 h 45 min
Total time: 2 h 5 min
Yield: Serves 4
Ingredients: 1 large onion, finely sliced; 2 tbsp plain/all-purpose flour; 2 tsp smoked paprika; 600 g/1 lb 5 oz pork fillet, cut into chunks; 2 tbsp olive oil; 2 tsp caraway seeds; 500 ml/17 fl oz/2 cups vegetable or chicken stock; 150 g/5½ oz/3 cups baby spinach leaves; 2 garlic cloves, crushed; 1 onion, chopped; 1 tbsp olive oil; sea salt and freshly ground black pepper; 250 g/9 oz/1¼ cups mixed wild and basmati rice; 1 bay leaf; 4 tbsp low-fat yogurt; 200 ml/7 fl oz/scant 1 cup beef stock; 1 tbsp red wine vinegar; 4 garlic cloves, crushed; 400 g/14 oz/1⅔ cups canned plum tomatoes; 1 red and 1 green pepper, deseeded and finely chopped; 1 long red chilli, deseeded and finely chopped; 1 tsp dried oregano

Preparation info

Serves
4

Difficulty
Easy
Ready in
2 hr 30

Appears in

In the Mood for Healthy Food

By Jo Pratt

Published 2015

About

This lighter version of the classic comfort dish won’t disappoint. It contains less saturated fat by using yogurt rather than sour cream, and I use a lean cut of pork. Plus you’ll get plenty of flavour from the generous amount of herbs and spices in the sauce. You can serve it with plain rice, but the braised wild rice adds a lovely flavour and texture, not to mention more health benefits. Wild rice is in fact a grain (the seed of wheatgrass) and contains more protein, zinc and potassium th