Spicy pork & chilli-pepper goulash

Goulash

Serves 4-6

  • 2 kg higher-welfare pork shoulder off the bone, in one piece, skin off, fat left on

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 2 red onions, peeled and finely sliced

  • 2 fresh red chillies, deseeded and finely chopped

  • 2 generously heaped tablespoons mild smoked paprika, plus a little extra for serving

  • 2 teaspoons ground caraway seeds

  • 1 small bunch fresh marjoram or oregano, leaves picked

  • 5 peppers, use a mixture of colours

  • 280 g jarred grilled peppers, drained peeled and chopped

  • 400 g good-quality tinned plum tomatoes

  • 4 tablespoons red wine vinegar

  • 400 g basmati or long-grain rice, washed

  • 142 ml soured cream

  • zest of 1 lemon

  • 1 small bunch fresh flat-leaf parsley, chopped

Preheat the oven to 180°C/350°F/gas 4. Get yourself a deep, ovenproof stew pot with a lid that will fit your meat and other ingredients in snugly, and heat it on the hob. Score the fat on the pork in a criss-cross pattern all the way through to the meat, then season generously with salt and pepper. Pour a good lug of olive oil into the pot and then add the pork, fat side down. Cook for about 15 minutes on a medium heat, to render out the fat, then remove the pork from the pot and put it to one side.



Add the onions, chilli, paprika, caraway seeds, marjoram or oregano and a good pinch of salt and pepper to the pot. Turn the heat down and gently cook the onions for 10 minutes, then add the sliced peppers, the grilled peppers and the tomatoes. Put the pork back into the pot, give everything a little shake, then pour in enough water to just cover the meat. Add the vinegar – this will give it a nice little twang. Bring to the boil, put the lid on top, then place in the preheated oven for 3 hours.



You'll know when the meat is cooked as it will be tender and sticky, and it will break up easily when pulled apart with two forks. If it's not quite there yet, put the pot back into the oven and just be patient for a little longer!



When the meat is nearly ready, cook the rice in salted, boiling water for 10 minutes until it's just undercooked, then drain in a colander, reserving some of the cooking water and pouring it back into the pan. Place the colander over the pan on a low heat and put a lid on. Leave to steam dry and cook through for 10 minutes – this will make the rice lovely and fluffy.



Stir the soured cream, lemon zest and most of the parsley together in a little bowl. When the meat is done, take the pot out of the oven and taste the goulash. You're after a balance of sweetness from the peppers and spiciness from the caraway seeds. Tear or break the meat up and serve the goulash in a big dish or bowl, with a bowl of your steaming rice and your flavoured soured cream. Sprinkle with the rest of the chopped parsley and tuck in!

Nutritional Information

Spicy pork & chilli-pepper goulash

A beautifully satisfying stew

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0 foodies cooked this
Done right like this, a pork goulash turns a cheap cut of meat into a melt-in-your-mouth sensation
Serves 4-6
3h 40m
Not too tricky
Method

The idea of cooking a tough piece of pork in a lovely pepper stew to make it extremely tender and melt-in-your-mouth is something I find quite exciting. This dish in particular is one of my favourites and, unless you've got a strange aversion to chillies and peppers, I know you'll end up making it again and again. It's a complete classic. It's also one of those dishes which tastes great when reheated the day after it's been made. You've got a whole range of chilli and pepper flavours going on; from smoked paprika to fresh chillies, and fresh peppers to sweet grilled and peeled ones. Delish!

Preheat the oven to 180°C/350°F/gas 4. Get yourself a deep, ovenproof stew pot with a lid that will fit your meat and other ingredients in snugly, and heat it on the hob. Score the fat on the pork in a criss-cross pattern all the way through to the meat, then season generously with salt and pepper. Pour a good lug of olive oil into the pot and then add the pork, fat side down. Cook for about 15 minutes on a medium heat, to render out the fat, then remove the pork from the pot and put it to one side.

Add the onions, chilli, paprika, caraway seeds, marjoram or oregano and a good pinch of salt and pepper to the pot. Turn the heat down and gently cook the onions for 10 minutes, then add the sliced peppers, the grilled peppers and the tomatoes. Put the pork back into the pot, give everything a little shake, then pour in enough water to just cover the meat. Add the vinegar – this will give it a nice little twang. Bring to the boil, put the lid on top, then place in the preheated oven for 3 hours.

You'll know when the meat is cooked as it will be tender and sticky, and it will break up easily when pulled apart with two forks. If it's not quite there yet, put the pot back into the oven and just be patient for a little longer!

When the meat is nearly ready, cook the rice in salted, boiling water for 10 minutes until it's just undercooked, then drain in a colander, reserving some of the cooking water and pouring it back into the pan. Place the colander over the pan on a low heat and put a lid on. Leave to steam dry and cook through for 10 minutes – this will make the rice lovely and fluffy.

Stir the soured cream, lemon zest and most of the parsley together in a little bowl. When the meat is done, take the pot out of the oven and taste the goulash. You're after a balance of sweetness from the peppers and spiciness from the caraway seeds. Tear or break the meat up and serve the goulash in a big dish or bowl, with a bowl of your steaming rice and your flavoured soured cream. Sprinkle with the rest of the chopped parsley and tuck in!

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 855
    43%
  • Carbs 80.5g
    31%
  • Sugar 5.8g 6%
  • Fat 40.1g 57%
  • Saturates 14.0g 70%
  • Protein 40.8g 91%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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