1 pound regular ground
beef or regular ground turkey
1 cup chopped onion
2 cups dry whole wheat macaroni
10-ounce can
low-sodium condensed cream of tomato soup
15-ounce can
no-added-salt tomatoes
6-ounce can no added
salt tomato paste
1/2 teaspoon each salt
and garlic powder
1 cup reduced fat
shredded cheddar cheese
Fry the meat in a large
skillet. As the meat cooks break it up into small pieces with a
fork. Meanwhile start the macaroni to cooking too. Use a
fairly large pot (4 quart or bigger) to boil the macaroni because you
will use it to stir everything up in later. When the macaroni
is tender, drain it and put it back into the big pot. When the
meat is cooked clean through drain off any fat and rinse the meat in
hot water. Add it to the big pot of drained macaroni.
Next, open up all three cans and dump their contents into the
pot. Add the salt and garlic powder. Use a big spoon to
stir everything up nicely. Reheat and serve sprinkled with the
cheese if you are starving. Or if you're not that hungry, then
turn the goulash into a 9 by 13-inch pan or a 2-quart casserole dish
that has been coated with nonstick spray. Sprinkle the cheese
on top. This may now be baked or refrigerated or frozen.
If you are cooking it immediately then bake at 400° for 20
minutes. If it is cold from the fridge cook it for about 35
minutes. If it is frozen, cook at 350° for at least an
hour, with the top covered with tin foil. Serves 6.
Double this recipe for the
perfect dish to bring to church and family potlucks. Children
and brawny spouses love this dish. Serve with peas, muffins,
celery sticks and oatmeal cookies.
Makes 6 servings.
Made with regular
ground beef,
drained and rinsed Per Serving (excluding
unknown items): 311 Calories; 12g Fat (32.2% calories from fat); 23g
Protein; 32g Carbohydrate; 4g Dietary Fiber; 46mg Cholesterol; 380mg
Sodium. Exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 2 1/2
Vegetable; 1 Fat.
Made with regular
ground turkey. Per Serving (excluding
unknown items): 288 Calories; 10g Fat (30.3% calories from fat); 21g
Protein; 32g Carbohydrate; 4g Dietary Fiber; 40mg Cholesterol; 380mg
Sodium. Exchanges: 1 Grain(Starch); 2 Lean Meat; 2 1/2
Vegetable; 1/2 Fat.
