Pork Goulash
From: www.diabetic-recipes.com
Makes 4 servings
1 Tbsp olive oil
12 oz (360 g) pork tenderloin, cut into 1/2-inch cubes
2 medium onions, chopped
2 large garlic cloves, minced
2 Tbsp (18 g) unbleached all-purpose flour
2 Tbsp (30 ml) hot paprika
1 tsp (5 ml) caraway seeds
1 cup (240 ml) dry white wine
2 Tbsp (28 g) tomato paste
1 medium green bell pepper, seeded and chopped
1 medium thin-skinned potato, peeled and cut into 1/2-inch cubes
2 large plum tomatoes, chopped
6 cups (1.4 l) 98% fat-free, no-salt-added canned chicken broth
salt (optional) and freshly ground pepper to taste
4 oz (120 g) dried wide yolk-free egg noodles
1/4 cup (58 g) fat-free sour cream for garnish (optional)
1. In a large soup pot, heat oil over medium heat. Add pork tenderloin
(in batches if necessary) and brown on all sides. Using a slotted spoon
transfer pork to a dish and set aside. Add onions and garlic to pot and
sauté over medium-low heat, stirring occasionally, until onions are
golden, about 6 minutes.
2. Stir in the flour, paprika, and caraway seeds. Cook, stirring, for
2 minutes. Stir in wine and bring the mixture to a boil. Add tomato
paste, bell pepper, potato, tomatoes, and chicken broth. Return pork
to the pot and stir to blend. Reduce heat and simmer, partially covered,
until pork is tender, about 1 hour. Season with salt (if using) and
pepper to taste.
3. Meanwhile cook noodles according to package directions until
al dente or what?. Drain and divide between 4 shallow soup bowls.
Top with hot soup. If desired, garnish each serving with a dollop
of sour cream.
Per serving: 360 calories (20% calories from fat), 28 g protein,
8 g total fat (1.7 g saturated fat), 42 g carbohydrates,
5 g dietary fiber, 50 mg cholesterol, 172 mg sodium
Diabetic exchanges:
2 1/2 lean protein, 3 carbohydrate (2 bread/starch, 3 vegetable)