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Healthy Recipes
Mushroom Goulash
Traditional goulash is a
soup made primarily of beef,
onions, vegetables and
spices. By nixing the red
meat and replacing it with
hearty mushrooms, this
recipe keeps its full-bodied
flavor, but cuts down on the
calories and saturated fat.
Most importantly, research
has found that limiting the
amount of red meat and
avoiding processed meat may
reduce the risk of
colorectal cancer. Served up
with whole-grain pasta or
rice, no one will miss the
meat.
Ingredients
Ingredients1 (14.5-ounce) can plum tomatoes
2 Tbsp. extra virgin oil
1 medium green bell pepper, diced
1 small onion, diced
2 garlic cloves, finely chopped
1 pound white mushrooms, stemmed and cut in 3/4-inch pieces
1 (10 ounce) package cremini mushrooms, stemmed and cut in 3/4-inch pieces
4 tsp. Hungarian paprika (can replace 2 tsp. with hot paprika)
Sea salt and ground black pepper
8 ounces egg noodles, preferably whole wheat
4 Tbsp. reduced-fat sour cream
2 Tbsp. chopped dill, optional garnish.
(For the healthiest recipe,
use fresh organic content
whenever possible)
Directions
1. Place tomatoes in bowl, reserving liquid from can for another use. Coarsely chop tomatoes, and set aside.
2. Heat oil in large skillet over medium-high heat. Add peppers, onion and garlic and cook until they start to brown, 8 minutes, stirring often. Add mushrooms, and cook, stirring occasionally, until they release their juices, about 8 minutes. Add chopped tomatoes and all liquid in their bowl to mushrooms. Mix in paprika and season goulash to taste with salt and pepper. Simmer until liquid has thickened slightly, 4-5 minutes.
3. Meanwhile, boil large pot of water and cook noodles according to package directions. Drain noodles, and divide them among 4 wide, shallow bowls.
4. To serve, spoon goulash over noodles. Top each serving with 1 tablespoon of sour cream and one-quarter of chopped dill, if using.
5. Serve immediately. The goulash keeps for 3 days, covered in refrigerator. If reheating in pot, you may want to add some reserved tomato liquid or broth. To microwave, adding liquid is not necessary.
Makes 4 servings.
Per serving: 380 calories, 10 g total fat (2 g saturated fat), 58 g carbohydrate,
16 g protein, 14 g dietary fiber, 260 mg sodium.
1. Place tomatoes in bowl, reserving liquid from can for another use. Coarsely chop tomatoes, and set aside.
2. Heat oil in large skillet over medium-high heat. Add peppers, onion and garlic and cook until they start to brown, 8 minutes, stirring often. Add mushrooms, and cook, stirring occasionally, until they release their juices, about 8 minutes. Add chopped tomatoes and all liquid in their bowl to mushrooms. Mix in paprika and season goulash to taste with salt and pepper. Simmer until liquid has thickened slightly, 4-5 minutes.
3. Meanwhile, boil large pot of water and cook noodles according to package directions. Drain noodles, and divide them among 4 wide, shallow bowls.
4. To serve, spoon goulash over noodles. Top each serving with 1 tablespoon of sour cream and one-quarter of chopped dill, if using.
5. Serve immediately. The goulash keeps for 3 days, covered in refrigerator. If reheating in pot, you may want to add some reserved tomato liquid or broth. To microwave, adding liquid is not necessary.
Makes 4 servings.
Per serving: 380 calories, 10 g total fat (2 g saturated fat), 58 g carbohydrate,
16 g protein, 14 g dietary fiber, 260 mg sodium.
To
return to our list of Healthy Recipes,
click
HERE.