Health & Spirit

Diabetes Quick Fix: Mock Hungarian Goulash with Caraway Noodles

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

Succulent beef cooked in a tomato sauce flavored with onion, green pepper and paprika is the basis for Hungarian Goulash. Here's a quick version.

The secret to a good Hungarian Goulash is good Hungarian paprika. Paprika is the Hungarian name for both sweet pepper and the powder made from it. Ordinary paprika comes in varying degrees of flavor -- from pungent to virtually tasteless. True Hungarian paprika may be hot or mild and can be found in most supermarkets.

Helpful Hints:

-- Ask for the roast beef to be cut in a 1/2-inch thick slice. It is easier to cut into cubes.

-- The roast beef will be heated in the sauce. To prevent overcooking the beef, buy rare roast beef.

-- Any type of pasta can be used.


-- Place water for noodles on to boil.

-- Make goulash.

-- Boil pasta.

Shopping List:

To buy: 6 ounces thick sliced lean deli roast beef, cut into 1/2-inch slice, 1 carton non-fat sour cream, 1 package frozen/chopped onion, 1 package frozen/chopped green pepper, 1 container Hungarian paprika, 1 bottle low sodium pasta sauce, 1 small package flat egg noodles, 1 bottle caraway seeds, 1 container sliced portobello mushrooms, 2 medium tomatoes

Staples: olive oil, olive oil spray, salt, black peppercorns.


Recipe by Linda Gassenheimer

Olive oil spray

1/2 cup frozen chopped onion

1 cup frozen chopped green bell pepper

2 cups sliced portobello mushrooms

1 tablespoon Hungarian paprika or 1 1/2 tablespoons ordinary paprika

1/2 cup low-sodium pasta sauce

1/2 cup water

6 ounces thick sliced lean deli roast beef, cut into 1/2-inch slice


Salt and freshly ground black pepper

2 tablespoons non-fat sour cream

2 medium tomatoes cut into wedges

Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add onion, green pepper and mushrooms. Saute 1 minute. Sprinkle paprika over vegetables and saute 2 minutes. Add tomato sauce and water. Simmer 1 minute. Remove from heat and add roast beef and salt and pepper to taste. Serve over noodles. Dot the goulash with sour cream. Arrange tomatoes on the side.

Yield 2 servings

Per serving: 301 calories, 81 calories from fat, 9 g total fat, 3.1 g saturated fat, 3.7 g monounsaturated fat, 46 mg cholesterol, 99 mg sodium, 27.8 g carbohydrate, 7.4 g dietary fiber, 13.9 g sugars, 27.7 g protein

Exchanges: 1/2 starch, 3 vegetable, 3 lean meat, 1 fat


Recipe by Linda Gassenheimer

3 ounces flat egg noodles (about 1 1/2 cups)

1 teaspoon olive oil

2 teaspoons caraway seeds

Salt and freshly ground black pepper

Bring a large pot with 2 to 3 quarts of water to a boil over high heat. Add the noodles and boil 3 to 4 minutes or according to package instructions. Drain leaving about 2 tablespoons water on the noodles. Toss with olive oil and caraway seeds and salt and pepper to taste.

Yield 2 servings

Per serving: 185 calories, 29 calories from fat, 3.2 g total fat, 0.4 g saturated fat, 1.9 g monounsaturated fat, 2 mg sodium, 33 g carbohydrate, 2.2 g dietary fiber, 1.1 g sugars, 6 g protein

Exchanges: 2 starch, 1/2 fat

Look for oven roasted choice roast beef no salt added that contains, per ounce: 45 calories, 1.7 g fat, .75 g saturated fat, 20 mg sodium such as Boars Head brand.

Look for low-sodium pasta sauce containing per 1/2 cup: 112 calories, 3.5 g fat, 17.7 g carbohydrate, 39 mg sodium.

(From "Fast and Flavorful: Great Diabetes Meals from Market to Table" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is "The 12-Week Diabetes Cookbook," published by the American Diabetes Association. To order either book call 1-800-232-6733 or order online at

Distributed by Tribune Content Agency, LLC.



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