Name: Ostrich tomato and mushroom goulash with a hint of sherry
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4 servings
Cuisine: Cooking Method
Ingredients: 10 ml olive oil or canola oil; 1 onion large, peeled and finely chopped; 10 ml mustard seeds; 5 ml mustard powder; 500 g ostrich goulash; 15 ml flour; 10 ml stock powder beef; 30 ml tomato paste; 10 ml tomato sauce; 2.5 ml sugar; 15 ml vinegar balsamic; 15 ml soy sauce; 30-45 ml sherry sweet; 5 ml dried oregano; 300 g mushrooms sliced; 2.5 ml salt; freshly ground black pepper; 30 ml fresh parsley chopped

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Ingredients (18)

10 ml	olive oil — or canola oil
1	onion — large, peeled and finely chopped
10 ml	mustard — seeds

Or:

5 ml	mustard — powder
500 g	ostrich — goulash
15 ml	flour
10 ml	stock powder — beef
30 ml	tomato paste
10 ml	tomato sauce
2.5 ml	sugar
15 ml	vinegar — balsamic
15 ml	soy sauce
30-45 ml	sherry — sweet
5 ml	dried oregano
300 g	mushrooms — sliced
2.5 ml	salt
	freshly ground black pepper
30 ml	fresh parsley — chopped

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Method:

Heat the oil in a large shallow saucepan, and sauté the onions until they are glossy.
Add the mustard seeds (or powder) and stir until the seeds begin to pop.
Add the meat and sprinkle with the flour and stock powder. Stir until well mixed, and then leave to cook until the meat is lightly browned.
Add the tomato paste, tomato sauce, sugar, vinegar, soya sauce and sherry and enough water (about 1/2 cup) to just cover the meat. Cover.
Reduce the heat and simmer for about 20 minutes.
Add the origanum 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 with two to three cooked vegetables.