Pork Goulash

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)

  1. 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.
  2. 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.
  3. 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)