Diabetic Recipes
Pork Goulash
(makes 4 servings)
| 1 | tablespoon olive oil |
| 12 | ounces (360 g) pork tenderloin, cut into 1/2-inch cubes |
| 2 | medium onions, chopped |
| 2 | large garlic cloves, minced |
| 2 | tablespoons (18 g) unbleached all-purpose flour |
| 2 | tablespoons (30 ml) hot paprika |
| 1 | teaspoon (5 ml) caraway seeds |
| 1 | cup (240 ml) dry white wine |
| 2 | tablespoons (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 | ounces (120 g) dried wide yolk-free egg noodles |
| 1/4 | cup (58 g) fat-free sour cream for garnish (optional) |
- 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.
- 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.
- 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) |
