low-cal quick

hungarian pork goulash

make ahead up to 12 hours

Prep: 30 minutes Chill: up to 12 hours Cook: 5 to 6 hours (low) or 2½ to 3 hours + 30 minutes (high) Makes: 6 servings

  • 1 1½- to 2-pound pork sirloin roast
  • 1 tablespoon Hungarian paprika or Spanish paprika
  • 1 teaspoon caraway seeds, crushed
  • ½ teaspoon garlic powder
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • 1 tablespoon canola oil
  • 2 stalks celery, thinly sliced (1 cup)
  • 2 medium carrots, thinly sliced (1 cup)
  • 2 medium parsnips, halved lengthwise if large and thinly sliced (1 cup)
  • 1 large onion, chopped (1 cup)
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • ½ cup water
  • 4 ounces dried wide whole grain noodles (2 cups dried)
  • 6 tablespoons light sour cream
  •   Paprika (optional)

1. Place a disposable slow cooker liner in a 3½- or 4-quart ceramic slow cooker liner; set aside. Trim fat from roast. Cut roast into 2-inch cubes. In a large bowl combine the 1 tablespoon paprika, caraway seeds, garlic powder, pepper, and salt. Add pork cubes and toss to coat. In a large skillet cook pork, half at a time, in hot oil over medium heat until browned, turning occasionally. Place meat in disposable liner. Add celery, carrots, parsnips, onion, and tomatoes. Using a twist tie, close the disposable liner. Place the ceramic liner in the refrigerator overnight. (To serve today, place ingredients directly into ceramic liner and omit disposable liner. Add the water to the cooker. Cover and cook as directed in Step 2.)

2. Place ceramic liner in the slow cooker. Remove the twist tie from the disposable liner. Add the water to the cooker. Cover and cook on low-heat setting for 5 to 6 hours or for 2½ to 3 hours on high-heat setting.

3. If using low-heat setting, turn to high-heat setting. Stir noodles into goulash in cooker. Cover and cook on high-heat setting for 30 minutes or until noodles are tender, stirring once halfway through cooking. Top each serving with sour cream and, if desired, sprinkle with paprika.

Per serving: 285 cal., 9 g fat (2 g sat. fat), 82 mg chol., 234 mg sodium, 24 g carb., 5 g fiber, 28 g pro.

Tip

Pasta and noodles can be cooked to just under al dente. Drain and store in a sealed container in the refrigerator up to 2 days. To reheat, drop in a pot of boiling water. Let stand for 1 to 2 minutes, then drain and serve.