Chicken Hungarian Goulash

I love goulash, almost every recipe I’ve ever tasted, and this particular rendition from Brenda J. Ponichtera looks to be especially healthy, even good for diabetic menus.  The dish is a complete meal if you so desire, or you can  add rolls to help sop up the tasty tomato sauce!

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 chopped onion
1 1/2 cups chopped green bell pepper
1 can (14.5 ounces) diced tomatoes, not drained*
1 can (8 ounces) tomato sauce*
1/2–1 tablespoon paprika
1 tablespoon dried parsley
1/2 teaspoon salt (optional)
1/8 teaspoon ground black pepper

Cook 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 remaining ingredients, including noodles, and simmer until chicken is cooked.

Note: One serving is a good source of fiber.
* Sodium is figured for no added salt.

Variation: Beef Hungarian Goulash—Substitute 1 pound top sirloin for the chicken.

Makes 6 cups
4 servings
Each Serving
1 1/2 cups
Carb Servings
2 1/2
Exchanges
2 starch
2 vegetable
3 lean meat
Nutrient Analysis
calories 315 —with beef, 321
total fat 4g —with beef, 6g
saturated fat 1g —with beef, 2g
cholesterol 69mg —with beef, 64mg
sodium 96mg —with beef, 84mg
total carbohydrate 38g
dietary fiber 4g
sugars 11g
protein 32g —with beef, 29g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95;  To order call 1-800-232-6733 or visit http://www.QuickandHealthy.net.  Also available at local and online bookstores.