Diabetes-Friendly Recipes
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Pork Goulash

Servings: 4
Prep time:
Cook time:
Total: 2 hours 30 minutes

Ingredients

  • 1 tablespoon olive oil
  • 12 ounces pork tenderloin, cut into 1/2-inch cubes
  • 2 medium onions, chopped
  • 2 large garlic cloves, minced
  • 2 tablespoons unbleached all-purpose flour
  • 2 tablespoons hot paprika
  • 1 teaspoon caraway seeds
  • 1 cup dry white wine
  • 2 tablespoons tomato paste
  • 1 medium green bell pepper, seeded and chopped
  • 1 medium thin-skinned potato, peeled and cut into 1/2-inch cubes
  • 2 large plum tomatoes, chopped
  • 6 cups 98% fat-free, no-salt-added canned chicken broth
  • salt (optional) and freshly ground pepper to taste
  • 4 ounces dried wide yolk-free egg noodles
  • ¼ cup fat-free sour cream for garnish (optional)

Directions

  1. In a large soup pot, heat oil over medium heat. Add pork tenderloin (in batches if necessary) and brown on all sides. Using a slotted spoon transfer pork to a dish and set aside. Add onions and garlic to pot and sauté over medium-low heat, stirring occasionally, until onions are golden, about 6 minutes.
  2. Stir in the flour, paprika, and caraway seeds. Cook, stirring, for 2 minutes. Stir in wine and bring the mixture to a boil. Add tomato paste, bell pepper, potato, tomatoes, and chicken broth. Return pork to the pot and stir to blend. Reduce heat and simmer, partially covered, until pork is tender, about 1 hour. Season with salt (if using) and pepper to taste.
  3. Meanwhile, cook noodles according to package directions until al dente. Drain and divide noodles between soup bowls. Top with hot soup. If desired, garnish each serving with a dollop of sour cream.

Nutrition Information

 

Per serving:360 calories (20% calories from fat), 28 g protein, 8 g total fat (1.7 g saturated fat), 42 g carbohydrates, 5 g dietary fiber, 50 mg cholesterol, 172 mg sodium
Diabetic exchanges:2 1/2 lean protein, 3 carbohydrate (2 bread/starch, 3 vegetable)
 

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