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Receta Diabetic, Low Fat Goulash Casserole
by Global Cookbook

Diabetic, Low Fat Goulash Casserole
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Ingredientes

  • Vegetable Cooking Spray
  • 1 lb grnd beef eye of round
  • 2 med onions, minced
  • 1 x green bell pepper, minced
  • 1 x red bell pepper, minced
  • 2 clv garlic, chopped
  • 1 Tbsp. flour
  • 2 tsp paprika
  • 1 tsp crushed caraway seeds
  • 3/4 c. water
  • 1 can (14 ounces) sauerkraut, rinsed, liquid removed
  • 1 lrg tomato, coarsely minced
  • 1 c. fat-free lowfat sour cream
  • 1 x salt and pepper, to taste Chopped parsley, as garnish

Direcciones

  1. Spray large skillet with cooking spray; heat over medium heat till warm.
  2. Add in grnd beef and cook till browned; add in onions, bell peppers, and garlic and cook till tender, 8 to 10 min.
  3. Stir in flour, paprika, and caraway seeds; cook 1 to 2 min longer.
  4. Stir in water, sauerkraut, tomato, and lowfat sour cream; season to taste with salt and pepper.
  5. Spoon mix into 11 x 7 inch baking dish or possibly 2-qt casserole.
  6. Bake, covered, at 350 degrees till warm through, 20 to 30 min.
  7. Sprinkle with parsley before serving.
  8. Makes 6 servings.
  9. Exchanges...2 veggies...2 meat.