Paula Dean Goulash Makeover
I sent Paula Dean’s manager a copy of my book, TELL ME WHAT TO EAT IF I HAVE DIABETES, and offered my exuberant assistance in making some of her signature recipes more diabetes-friendly. I’m still waiting for a phone call, but in the meantime, here’s a makeover of one of the recipes on her website–Bobby’s Goulash.
Paula Dean Recipe Makeover—Bobby’s Goulash
A lean grassfed beef and a whole wheat macaroni or rotini pasta was used to increase fiber and improve the fat profile from the beef. Sodium was decreased by using a little less soy sauce and switching to a lower sodium option and using lower sodium tomato sauce. And instead of using Paula Deen’s House Seasoning (ingredients: salt, onion, garlic, pepper) and seasoned salt, we are going to lose the salt and add the onion, garlic and black pepper separately. Top each serving with a sprinkle of smoked mozzarella or any other high flavor cheese if desired. The portion size was decreased so that each serving contains the equivalent of 3ounces of cooked beef.
Makes 4 servings
(double ingredients to make 8 servings)
1 pound grassfed lean beef
1 sweet onion, chopped
2 teaspoons minced or chopped garlic
1 1/2 cups water
15-ounce can tomato sauce, low sodium if available
15-ounce can diced tomatoes
4 teaspoon Italian seasoning
1 tablespoon lower sodium soy sauce
1/2 teaspoon black pepper
1 1/2 cups whole grain macaroni or rotini pasta, uncooked
1/2 cup or more shredded smoked mozzarella cheese (or similar) OPTIONAL
1. In a nonstick large saucepan, saute the grassfed beef over medium-high heat until cooked throughout, breaking up the meat while cooking with a spatula. Stir in the onion and garlic and saute, stirring frequently for about 5 minutes.
2. Stir in the water, tomato sauce, diced tomatoes, Italian seasoning, soy sauce, black pepper and uncooked pasta. Cover the saucepan with lid and bring to a boil. Immediately reduce heat to a simmer and simmer for about 50 minutes.
3. Add a sprinkle of smoked mozzarella cheese to each serving if desired.
Per serving: 400 calories, 31.5 g protein, 42.8 g carbohydrate, 11 g fat, 4.9 g saturated fat, 5.2 g monounsaturated fat, .8 g polyunsaturated fat, 64 mg cholesterol, 6.3 g fiber, 480 mg sodium. Omega-3 fatty acids = .2 gram, Omega-6 fatty acids = .6 gram