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.
1 (14.5-ounce) can plum tomatoes
2 Tbsp. extra virgin olive 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)
Salt and ground black pepper
8 ounces egg noodles, preferably whole wheat
4 Tbsp. reduced-fat sour cream
2 Tbsp. chopped dill, optional garnish
Place tomatoes in bowl, reserving liquid from can for another use. Coarsely chop tomatoes, and set aside.
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.
Meanwhile, boil large pot of water and cook noodles according to package directions. Drain noodles, and divide them among 4 wide, shallow bowls.
To serve, spoon goulash over noodles. Top each serving with 1 tablespoon of sour cream and one-quarter of chopped dill, if using. 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.