Goulash Casserole
- Vegetable cooking spray
- 1 pound ground beef eye of round
- 2 medium onions, chopped
- 1 green bell pepper, chopped
- 1 red bell pepper, chopped
- 2 cloves garlic, minced
- 1 tablespoon flour
- 2 teaspoons paprika
- 1 teaspoon crushed caraway seeds
- 1/2 to 3/4 cup water
- 1 can (14 ounces) sauerkraut, rinsed, drained
- 1 large tomato, coarsely chopped
- 1 cup fat-free sour cream
- Salt and pepper, to taste
- Minced parsley, as garnish
DIRECTIONS
Spray large skillet with cooking spray; heat over medium heat
until hot. Add ground beef and cook until browned; add onions,
bell peppers, and garlic and cook until tender, 8 to 10 minutes.
Stir in flour, paprika, and caraway seeds; cook 1 to 2 minutes
longer. Stir in water, sauerkraut, tomato, and sour cream;
season to taste with salt and pepper.
Spoon mixture into 11 x 7-inch baking dish or 2-quart casserole.
Bake, covered, at 350 degrees until hot through, 20 to 30 minutes.
Sprinkle with parsley before serving.
Nutritional Information Per Serving (about 1-1/3 cup each):
Calories: 174, Fat: 2.8 g, Saturated Fat: 0.9 g, Cholesterol: 36.6 mg,
Sodium: 530 mg, Protein: 17.6 g, Carbohydrate: 18.1 g
Diabetic Exchanges: 3 Vegetable, 2 Meat
