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Keto Goulash

Beef

Dinner

Enjoy this rich flavored goulash right from the bowl or with cauliflower rice.

Keto Goulash in ceramic baking dish
Keto Goulash

A really filling, rich and savory keto goulash which the whole family enjoyed.

This recipe from the team at Key For Keto really impressed me. Simmering the sauce for 60 minutes made this goulash really special. It took only 10 minutes to prepare, and then I could sit back and smell the delicious-ness bubbling away on the stove top. I chopped all the ingredients during the time the beef was browning in the skillet.

Chopping pepper, onion, garlic, tomatoes and mushrooms
Chopping the vegetables for the Keto Goulash

Blog tips – cooking with avocado oil

Avocado oil is a highly nutritious, versatile cooking oil that is rich in healthy fats and antioxidants. It has a mild flavor and a high smoke point, making it an ideal choice for sautéing, roasting, and other cooking methods.

So how many avocado stones does it take to produce a tablespoon of this superfood oil? The answer depends on the type and quality of the avocado stones being used, as well as other factors like extraction method and processing techniques. In general, however, you can expect to need about two to three avocado stones in order to produce a tablespoon of high-quality avocado oil.

Bringing meat to room temperature before cooking

It’s important to bring your meat to room temperature before cooking as it can help prevent food-borne illnesses and ensure a delicious meal every time.

When you cook meat that’s still cold in the center, harmful bacteria can survive and cause serious illness. Bringing your meat to room temperature ensures that any harmful bacteria is killed off, keeping you safe from these nasty germs.

Another benefit of bringing your meat to room temperature is that it ensures your meat will cook evenly. When you start with a cold piece of meat, the center is likely to remain colder than the outer edges. However, by bringing it to room temperature first, you can ensure that your whole piece of meat cooks evenly and thoroughly.

I simply leave the meat out on a countertop at room temperature, covered lightly in food wrap.

Brining meat to room temperature
Keto Goulash – bringing beef to room temperature

How to prepare and cook cauliflower rice

Cauliflower rice is a popular and healthy alternative to traditional white rice. To cook cauliflower rice, you will need just a head of cauliflower and a few simple ingredients like olive oil, salt, and pepper.

Start by rinsing the cauliflower well under cool water to remove any dirt or debris. Then, cut the florets from the head of cauliflower into small pieces. Next, place the cauliflower in a food processor and pulse until it is broken down into small, rice-like pieces.

Grating cauliflower rice
Cauliflower rice

In a large skillet or wok, heat some olive oil over medium heat. Add the cauliflower rice and cook for about 5 minutes, stirring occasionally to prevent burning or sticking. Season with salt and pepper to taste, then continue cooking until the cauliflower is tender and evenly cooked throughout.

Ingredients for Keto Goulash

Keto Goulash

Enjoy this rich flavored goulash right from the bowl or with cauliflower rice.

Serves

Prep Time10 Mins

Cook Time1 Hour 20 Mins

Total Time1 Hour 30 Mins

Ingredients

  • 4 tbsp avocado oil
  • 0.5 onion, chopped
  • 2 garlic cloves, chopped
  • 1 lb beef roast (or stew meat), chopped
  • 5 button mushrooms (white), quartered
  • 1 bell pepper, chopped
  • 0.5 cup beef broth
  • 1 tbsp smoked paprika
  • 1 bay leaf
  • 0.25 cup tomatoes, diced
  • Black pepper and salt to taste
  • Cauliflower rice, cooked

Instructions

 

  1. Take a large pot. Add the avocado oil and cook the garlic and onion on a medium-high heat.
  2. Add the meat and cook until browned.
  3. Add the peppers and mushrooms. Cook for 5 minutes.
  4. Add the tomatoes, beef stock, smoked paprika and bay leaf. Reduce to a low heat and let it simmer for about 60 minutes. The pot should be partially covered.
  5. Make sure the meat is very tender and the sauce is thickened. If the sauce still needs cooking, increase the heat to high and cook while stirring constantly.
  6. Season with black pepper and salt to taste.
  7. Remove the bay leaf and serve as it is, or with cauliflower rice.

Nutrition Facts Per Serving

Calories 310
Fats 22g
Protein 22g
Carbs 8g
Net Carbs 7g
What we think

“Ok so this recipe was really good. I have some tips to share:

I brought the beef to room temperature before I began cooking, and I cooked the beef on a high heat to brown it as on a medium heat, the beef always looks grey which is terribly un-appetizing.

This recipe definitely needs the salt and pepper.

I would add more tomatoes next time.

Usually I cook onion on a low heat for about 15 minutes and then add the garlic for only one minute as I find that garlic tends to burn quite quickly, rather than cooking the onions and garlic together.

While the stew was cooking, I cooked the cauliflower rice. To make the rice, I grated the cauliflower, then heated 1 tbsp of oil and fried for 8 minutes. 

With the addition of the rice, this recipe served 4 people. Overall, I rated this meal 4 out of 5 stars.”

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Thanks for reading as always!
- Lucy & Will

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