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Hungarian Gulyas, Medieval Style - Makes 4 servings.

• 1 Tbsp. olive oil
• 2 1/2 cups onion cut in 1-inch dice
• 1 lb. lean stewing meat, such as sirloin, cut in 3/4-inch pieces
• 2 garlic cloves, chopped
• 1 Tbsp. sweet Hungarian paprika
• 3/4 cup warm water
• 1 can (14.25 oz.) fat-free, reduced-sodium beef broth
• 1/2 tsp. caraway seeds
• 3 plum tomatoes, seeded and cut in 3/4-inch pieces
• 1 medium green bell pepper, seeded and cut in 1-inch pieces
• 1 medium red bell pepper, seeded and cut in 1-inch pieces
• 1/2 lb. small yellow-fleshed or red-skinned new potatoes, unpeeled, quartered
• Salt and freshly ground black pepper
• 4 Tbsp. reduced-fat sour cream, for garnish (optional) inch pieces

Heat the oil in a large pot or deep skillet over medium-high heat. Sauté the onion until it is translucent, about 5 minutes. Add the meat and cook, turning the pieces until no longer red on the outside. Mix in the garlic and paprika. Cook until fragrant, 1 minute.

Stir in the warm water, scraping the pan to dislodge any food stuck at the bottom. Add the broth and caraway seeds. Bring the mixture to a boil, reduce the heat, cover and simmer gently until the meat is tender, 40 minutes to 1 hour.

Add the tomatoes, green and red peppers and the potatoes. Cook until the potatoes are tender, about 20 minutes. Season to taste with salt and pepper.

If not serving immediately, store, covered, in the refrigerator and reheat before serving. If desired, garnish each serving with a tablespoon of sour cream.

Per serving: 288 calories, 8 g. total fat (2 g. saturated fat), 27 g. carbohydrate, 4 g. protein, 4 g. dietary fiber, 247 mg. sodium.