Ostrich, tomato and mushroom goulash with sherry

Serves 4

Preparation time: 10 min

Cooking time: 35-40 min

10 ml (2 t) olive or canola oil

1 large onion, peeled and finely chopped

10 ml (2 t) mustard seeds or

5 ml (1 t) mustard powder

500 g ostrich steak, cut into small cubes

15 ml (1 T) flour

10 ml (2 t) beef stock powder, sodium-reduced

30 ml (1 x 50 g sachet) tomato paste

10 ml (2 t) tomato sauce

2 ml (½ t) sugar

15 ml (1 T) balsamic vinegar

15 ml (1 T) soy sauce

30-45 ml (2-3 T) sweet sherry

5 ml (1 t) dried oregano or 20 ml (4 t) chopped fresh oregano

300 g mushrooms, sliced (a mix of oyster, brown and button works well)

2 ml (½ t) salt

freshly ground black pepper

30 ml (2 T) chopped fresh parsley

Heat the oil in a large shallow saucepan and sauté the onion until glossy. Add the mustard seeds (or powder), stirring until the seeds begin to pop. Add the meat. Sprinkle with the flour and stock powder. Stir until well mixed and the meat is lightly browned. Add the tomato paste, tomato sauce, sugar, vinegar, soy sauce, sherry and enough water (about 125 ml [½ cup]) to just cover the meat. Cover. Reduce the heat and simmer for about 20 min. Add the oregano and mushrooms and cook uncovered for another 15 minutes. Season with the salt and pepper and stir in the chopped parsley.

Serve on cooked lower GI pasta or rice (125 ml per person) with 2-3 cooked vegetables.

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