Tuesday, 5 February 2013
Goulash: It's What's For Dinner (A Lot)
One of Mama's go-to meals is now a standard in my meal rotation. I always keep ingredients on hand, so when in doubt, I know we can have goulash. It is an easy, quick, nutritious--and even cheap--meal that may be easily multiplied. It warms up well, also. My children love goulash (the corn makes it sweet), especially when served with green beans and homemade buttermilk biscuits.
I use half turkey and half beans for the protein component of this recipe. I drain the beans in a colander and then rinse them to remove some of the salt. I usually buy no-salt added canned diced tomatoes and sauce.
I usually use whole-grain pasta.
1/2 lb. lean ground turkey (93/7)
1 cup onion, chopped
1/2 bell pepper, chopped
2 cloves garlic, minced
1 can reduced sodium black beans, drained and rinsed with water
1 can (14 1/2 ounces) diced tomatoes, no salt added, undrained
1 can (8 ounces) tomato sauce, no salt added
1 cup fresh or frozen corn
1/2 cup water
1 1/4 teaspoons chili powder
1 teaspoon dried oregano
3/4 teaspoons -1 teaspoon salt, according to tastes
2/3 cup uncooked whole-grain elbow pasta
In a large skillet, cook turkey, onion, bell pepper and garlic over medium-high heat until meat is no longer pink. Add black beans. Stir in tomatoes, tomato sauce, corn, water, chili powder, oregano, and salt. Bring to a boil. Add pasta. Reduce heat; cover and simmer for 20-25 minutes or until pasta is tender.
Serve topped with shredded cheddar or grated Parmesan.
Servings: 5 (1 cup each)
Exchanges: 3 lean meats, 2 vegetables, 1 starch