Chicken Hungarian Goulash
4 1/2 ounces ziti pasta, tube shape (1 1/2 cups uncooked)
1 pound skinless, boneless chicken breasts, cut into bite-size pieces
3/4 cup onion, chopped
1 1/2 cups chopped green bell pepper
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (8 ounces) tomato sauce*
1/2 to 1 tablespoon paprika
1 tablespoon dried parsley
1/2 teaspoon salt (optional)
1/8 teaspoon ground black pepper
Cook pasta noodles according to package directions, omitting salt and oil. Drain and set aside.
Meanwhile, spray a large skillet with nonstick cooking spray. Add chicken, onion, and green pepper and stir-fry until browned. Add diced tomatoes, tomato sauce, paprika, parsley and cooked noodles. Simmer until chicken is cooked. Serves: 4.
Note: One serving is a good source of fiber.
* Sodium is figured for no added salt.
Variation: For Beef Hungarian Goulash, substitute 1 pound top sirloin for chicken.
Serving Size: 1 1/2 cups
Carb Servings: 2 1/2
Exchanges: 2 starch, 2 vegetable, 3 lean meat
Nutrient Analysis with Chicken: calories 315, total fat 4g, saturated fat 1g, cholesterol 69mg, sodium 96mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 32g
Nutrient Analysis with Beef: calories 321, total fat 6g, saturated fat 2g, cholesterol 64mg, sodium 84mg, total carbohydrate 38g, dietary fiber 4g, sugars 11g, protein 29g
Source for both recipes: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D