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.

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Chicken Hungarian Goulash

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Best budget easy family meals from Delish!

1 1/2 pounds ground beef (you can adjust this to what you have – I’ve used as little as a pound)
1/2 c. milk
1/2 c. oatmeal
1 egg, beaten
salt and pepper

Mix together and place in a 13×9 baking dish. Preheat the oven to 350.

Then add:

1 can cream of chicken soup
8 oz. frozen peas
1 bag frozen tator tots

Bake the whole thing for one hour.

You can adjust the peas and tator tots as well. The tots ideally should cover the top of the ingredients, but if you don’t have that many, just use what you have. This is one dish that is very flexible and good for left over ingredients.

Image: sxc.hu.

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Tator Tot Casserole

This March, Driscoll’s encourages you to make informed food choices by adding nutrient rich berries, such as blueberries, raspberries, blackberries and strawberries, to your daily diet.  What better food choice is there other than antioxidant-packed berries?  Don’t these look amazing?

Raspberry – Orange Muffins
Prep Time: 15 minutes
Bake Time: 20 Minutes
Cool Time: 5 minutes
Makes: 10 Muffins

1            6 ounce package Driscoll’s Raspberries
1 ¾        cups all purpose flour
1 ½        teaspoons baking powder
½           teaspoon baking soda
½           cup sour cream
½           cup packed brown sugar
¼           cup canola oil
2-3         teaspoons grated orange zest (about 1 orange)
¼           cup orange juice
1            large egg

Preheat oven to 375 degrees F.
Line a muffin tin with 10 paper liners or coat with cooking spray.
Rinse and drain berries. Pat dry with paper towel.
Stir together flour, baking powder and baking soda in a small bowl.
Combine sour cream, brown sugar, oil, zest, juice and egg in a large bowl. Stir in flour until partially moistened.  Add raspberries and stir in gently until evenly mixed.  Do not over-stir.
Divide batter evenly between muffin cups, filling each about ¾ full.
Bake 20 minutes until golden brown and toothpick inserted comes out clean.
Cool in pan 5 minutes.
Serve warm or remove and place on wire rack to cool completely.

Lighten Up this recipe by replacing the sour cream with the equivalent amount of fat free sour cream or plain low fat yogurt.

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March is National Nutrition Month

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