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Nutrition information
Serving: 1/2 cup noodles with 1 cup meat sauce (329 grams)
Servings per recipe: 8
Calories: 420 (120 from fat)
Cholesterol: 70 milligrams
Fat: 13 grams (4.5 saturated fat, 0 trans fats)
Protein: 33 gram
Sodium: 140 milligrams 
Total carbohydrate: 47 gram (7 fiber, 3 sugars)


Recipe tip

To make meal prep simple and quick, get a head start! The day before your meal, cook and cut the beef into 1-inch cubes. Add the spice mixture and toss until combined. Cover and refrigerate. You can also make the mixture of tomatoes, broth, Worcestershire and garlic and place it in the refrigerator in a separate storage container.

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Slow cooker beef goulash

Choosing lean beef stew meat will give your body protein, B vitamins and iron without a lot of saturated fat.

Ingredients

2 pounds beef stew meat, trimmed and cut into 1-inch cubes
1/4 teaspoon ground sage
1/4 teaspoon dried marjoram
1 tablespoon paprika
1/4 teaspoon freshly ground black pepper
1 large (or 2 medium) yellow onions, chopped
4 to 6 ribs celery, chopped
1 14-ounce can low-sodium diced tomatoes
1 14-ounce can low-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
1 tablespoon cornstarch
2 tablespoons water
4 cups whole-grain noodles, cooked and drained

Directions

  1. Place beef in a 4-quart (or larger) slow cooker. In a small bowl, combine spices. Mix until blended. Pour spice mixture over meat and toss to coat beef. Add onion and celery.
  2. In a small saucepan, combine tomatoes, broth, Worcestershire and garlic over medium heat. Once simmering, pour over meat. Cover slow cooker and cook 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
  3. In a small bowl, combine cornstarch and water. Stir. Add to slow cooker and cook on high, stirring 2 to 4 times, until thickened, about 10 to 15 minutes.
  4. Pour 1 cup meat mixture over 1/2 cup noodles. Serve warm.

Makes 8 servings

Recipe contains: wheat, corn

Note: Worcestershire sauce may contain anchovies












 

Source: Allina Health's Patient Education Department

First published: 11/25/2013
Last updated: 11/25/2013

Reviewed by: Allina Health's Patient Education Department