Quick Hungarian goulash

1 small onion
2 potatoes (approx. 250g)
50g chestnut mushrooms
Spray oil
200g stir-fry beef strips
1½ x 5ml spoon paprika
150g passata
1 reduced salt beef stock cube

Chopping board, vegetable knife, saucepan with lid, mixing spoon, plate, measuring spoons, measuring jug.

1. Prepare the ingredients:
   - peel and dice the onion;
   - peel and dice the potatoes;
   - slice the mushrooms; 
   - chop the parsley if using.
2. Spray a saucepan with oil and fry the beef for 2 minutes, stirring occasionally. If necessary, do this in batches.
3. Tip the meat onto a plate.
4. Off the heat, spray with a little more oil if needed.
5. Add the onion and mushrooms to the pan and fry for 2-3 minutes, until they start to colour.
6. Remove from the heat and sprinkle the paprika over the onion and mushrooms and cook for 1 minute.
7. Add the potatoes and passata. Crumble over the stock cube.
8. Add 300ml boiling water and stir.
9. Bring to the boil and then reduce to a simmer.
10. Cover and cook for 20 minutes, until the potatoes are cooked.
11. Add the beef and warm through, about 3-4 minutes.

• Serve the goulash with a mixed green salad. Alternatively, with brown rice, whole wheat pasta or cheese scones (known as pogácsa in Hungary).
• Try pork cubes or strips or sausages (with a high meat content) instead of beef.
• For a vegetarian dish, swap the beef for a 400g can of chickpeas or butterbeans (drained and rinsed) and add at step 11. Alternatively, use a plant-based meat alternative and increase the mushrooms to 100g.

Why not use the Explore Food calculator, the British Nutrition Foundation's free online nutritional analysis programme, to calculate the nutritional information for this and other Food - a fact of life recipes?