low-cal quick
►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. 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.
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.