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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Goulash Jumble 

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Author: Message: Sorting Last Post on Top

Posts: 5,801
6/2/08 9:01 P

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Goulash Jumble serves 6 (1 cup)
Penny Pinching Main Dishes Cook book

16 oz. gr. 90% lean turkey or beef
1 3/4 ( one 15oz can) Hunt's Chunky tomato sauce
2 cups shredded cabbage
1 cup (one 8 oz can) sliced carrots, rinsed and drained
1 cup hot cooked elbow macaroni, rinsed and drained
1 3/4 cups (one 14 1/2oz can) Swanson's Beef Broth
3 tabl. all purpose flour
2/3 cup Carnation n/f Dry Milk Powder
1 tsp. dried onion flakes
1 tsp. dried parsley flakes

In a large skillet sprayed with butter flavored cooking spray, brown meat. Stir in tomato sauce, cabbage , carrots and macaroni. In a covered jar, combine beef broth, flour, dry milk powder, onion flakes and parsley flakes. Shake well to blend. Pour broth mixture into meat mixture. Mix well to combine. Lower heat and simmer for 15 min. stirring occasionally.

HINT: 2/3 cup uncooked elbow macaroni usually cooks to about 1 cup

Each Serving Equals:
HE 2 protein, 2 veg, 1/2 bread, 1/3 skim milk, 6 optional calories

201 Cal, 7g fat, 19g,protein, 20g carbo, 832 mg sodium, 109mg calcium, 2g fiber

Diabetic: 2 meat, 2 veg. 1/2 starch or meat, 1/2 starch/carbo

Ann in San Diego

 current weight: 0.0  under

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