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.  

Mexican-Style Goulash


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


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