Those who adhere to the rules of good nutrition and control the daily calorie intake, it is important to know what energy values have certain dishes. In this article, we will consider how to cook beef goulash with a calorie content per 100 grams of not more than 180 calories. And also consider how you can reduce the energy value of a dish without affecting its taste characteristics.
Hearty beef goulash with tomato paste. A classic recipe for the whole family
To prepare a delicious goulash you will need a certain set of products and 1.5 hours of free time. At the exit, you will get a satisfying and healthy dish with an average calorie content: 100 grams will contain 174 calories. In this case, proteins, fats, carbohydrates will be: 13.6 / 12.1 / 3 g.
We will prepare the following ingredients:
- 1 kg of good beef;
- 3 carrots;
- 3 onions;
- 3 tbsp. l tomato paste;
- olive oil;
- 1 tbsp. l Paprika
- 1 tsp black pepper (ground) and salt to taste.
When choosing tomato paste, you should carefully read the composition. It should not contain sugar or preservatives. Use olive oil to a minimum - not more than 50 ml per full cooking capacity. So you get goulash from beef, the calorie content of which does not exceed 174 calories per 100 g.
Cooking Technique
Wash the beef, let it dry and cut into not too large pieces. Pour a small amount of olive oil into the pan and saute the meat for 10 minutes. Fire needs to be done harder to get a delicious golden crust.
Peel the vegetables in the meantime. Coarsely chop the carrots, chop the onion into cubes. Add tomato paste, spices, vegetables to the fried meat. Pour water in a pan, about 1.5 liters, leave to simmer over medium heat. After 40 minutes, add salt to your taste. As a result, you get a delicious, fragrant, rich beef goulash. Its calorie content is not too high. So feel free to eat with a side dish of rice, boiled potatoes or green green beans.
Great recipe for a diet table: beef goulash
The calorie content of the finished dish according to this recipe is only 120 calories per 100 g. The ratio of proteins, fats, carbohydrates is 11.5 / 7.3 / 2.2. This is a great option for a full lunch or dinner for those who want to reduce calorie intake.
To prepare a diet goulash you will need:
- a kilogram of lean beef;
- 150 g carrots;
- 100 g of onions;
- half a liter of tomato juice;
- 150 g of bell pepper;
- three cloves of garlic;
- greens;
- spices and salt to taste.
Be sure to pay attention to the composition of tomato juice: it should not contain sugar. The calorie content of beef goulash with gravy will directly depend on the selected products. The presence of sugar in tomato juice will increase the energy capacity of the dish.
Consider the technology of cooking. First peel the onion, garlic, chop finely. Put the ingredients in a pan, pour a little water and simmer until soft. At this time, cut the beef into small pieces. Remove the seeds from the bell pepper. Cut it into cubes. Peel and chop the carrots. In a pan with onion and garlic, add beef, pepper, carrots. Pour the meat and vegetables with tomato juice, add seasonings, salt, a little water.
Leave to simmer for 1 hour 15 minutes. Periodically check to see if the liquid has boiled away too much. Decorate the finished dish with greens.