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.

Post from: Blisstree

Chicken Hungarian Goulash

One thing I love about the dish is that it’s very easy to prepare. I think it took me about 45 minutes from start to finish. Here’s my revised recipe:

• 2 cups white instant rice
• 1 medium sweet onion, chopped
• 1 teaspoon minced garlic
• 1 red bell pepper
• 1/2 yellow bell pepper
• 1 can black beans (with juice)
• 1 can (14.5 oz) chicken broth
• 1/2 oregano
• salt and pepper
• olive oil for pan

Prepare instant rice. Set aside. While you’re doing that, heat about a tablespoon of oil in a large frying pan (or saucepan) and add onion, garlic, and bell peppers. Cook until onions become translucent. (About five minutes).

While you’re doing that, heat another tablespoon of olive oil in a separate frying pan. Brown 2-3 chicken breasts. Season with salt and pepper.

Add beans, broth, and oregano to pan with onions. Add 1/2 teaspoon each of salt and pepper. Cook until liquid reduces, about 10 minutes. Combine with rice. When chicken is done, cut up in medium sized cubes and add to rice mixture.

Image: Martha Stewart

Post from: Blisstree

Black Bean and Chicken Stew

Image: Public Domain

Post from: Blisstree

Healthy Video Addiction

This is a great resource for people who eat meatless (many meat-free recipes) or are just looking for a way to feed their families creative healthy meals. The shows are fun to watch as they follow Tamra shopping with her cute little boys, or doing yoga while one of the boys keeps climbing on her, and then there’s the food.  Yum.

Here’s the first part of a 2-part Mexican cooking show. Be sure to catch the second part, too.

I ordered a copy of Tamra Davis’s cookbook, “Make Me Something To Eat,” and I’ll share my review of it with you very soon.

Image credit: All Posters.com

Post from: Blisstree

The Tamra Davis Cooking Show

But the main challenge for many is to incorporate these healthy foods into their daily diet. Eating Well magazine has a collection of a dozen recipes for healthy, colorful, antioxidant-packed meals. The menus are categorized based on the main pigment, and thus the primary antioxidant flavonoid present. Click to see the recipes for:

• Quinoa & Smoked Tofu Salad
• Strawberry Bruschetta
• Sugar Snap Pea & Cherry Tomato Pasta Salad
• Watermelon Gazpacho
• Watermelon Slush

• Curried Chicken with Sweet Potatoes & Cauliflower
• Fresh Mango Chutney
• Mango-Lime Sorbet
• Moroccan-Rubbed Grilled Steak & Sweet Potatoes
• Sichuan Carrot Soup

• Avocado-Grapefruit Relish
• Broccoli with Caramelized Onions & Pine Nuts
• Calabacitas
• Chipotle Cheddar Chard
• White Sangria

• Blueberry Ketchup
• Grilled Eggplant Panini
• Quick Pork Saute with Blackberries
• Roasted Eggplant Dip
• Rustic Berry Tart

Choose one, or more, and have your antioxidant-fix for the day! Remember, the more colorful your meal is, the healthier it is!

Post from: Blisstree

12 Recipes for Antioxidant-Rich Meals