• 30
    Minutes that it takes to cook
  • 6
    Number of people it serves
  • 5
    Steps to make the recipe
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  • 425g can Lucky Star Middlecut
  • 1 large butternut (about 750g), peeled and pipped
  • Canola oil for frying
  • 2 onions, thinly sliced
  • 15ml (1 Tbsp) chopped garlic
  • 1 red or green chilli, sliced and seeded (optional)
  • 5ml (½ tsp) paprika
  • 5ml (½ tsp) ground cinnamon
  • 1ml (¼ tsp) ground ginger
  • Milled black pepper
  • 410g can chopped tomatoes
  • 250ml (1 cup) low-sodium vegetable stock (recipe below)
  • 125ml (½ cup) low-fat or fat-free plain yoghurt


Low-Sodium Stock

  • 1 onion, sliced
  • 4 celery stalks, chopped
  • 2 carrots, chopped
  • 125ml (½ cup) parsley, chopped
  • 1 bay leaf
  • 5ml (½ tsp) peppercorns


Low-Sodium Stock

  1. Place all the ingredients into a large saucepan and cover with water. Bring to a simmer and cook for approximately 1 hour. Cool and strain.


Middlecut & Butternut Goulash

  1. Break the middlecut into large chunks in the sauce with a fork. Discard the bones. Cut the butternut into small blocks.
  2. Heat a few drops of oil in a non-stick pan and fry the onion and garlic until golden. Stir in the chilli, paprika, cinnamon and ginger, and season with pepper.
  3. Add the tomatoes, butternut and stock, cover and simmer gently for about 30 minutes until the butternut is soft. Uncover and cook briskly until the sauce thickens slightly.
  4. Gently stir the middlecut into the goulash with the yoghurt and heat through. Serve with brown rice and steamed vegetables.


This goulash is equally delicious with Lucky Star Pilchards in Tomato.

Butternut’s cousin, the pumpkin, can easily be used in this recipe. Both are family of the gem squash, baby marrow and hubbard squash and are enormously popular today.



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