TOTAL TIME: Prep: 40 min. Cook: 2 hours
MAKES: 15 servings

Ingredients

  • 1-1/4 pounds beef stew meat, cut into 1-inch cubes
  • 2 tablespoons olive oil, divided
  • 4 medium onions, chopped
  • 6 garlic cloves, minced
  • 2 teaspoons paprika
  • 1/2 teaspoon caraway seeds, crushed
  • 1/2 teaspoon pepper
  • 1/4 teaspoon cayenne pepper
  • 1 teaspoon salt-free seasoning blend
  • 2 cans (14-1/2 ounces each) reduced-sodium beef broth
  • 2 cups cubed peeled potatoes
  • 2 cups sliced carrots
  • 2 cups cubed peeled rutabagas
  • 2 cans (28 ounces each) diced tomatoes, undrained
  • 1 large sweet red pepper, chopped
  • 1 cup (8 ounces) fat-free sour cream

Nutritional Facts

1 cup equals 207 calories, 7 g fat (0 saturated fat), 40 mg cholesterol, 376 mg sodium, 20 g carbohydrate, 3 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.

Directions

  1. In a Dutch oven over medium heat, brown beef in 1 tablespoon oil. Remove beef; drain drippings.
  2. Heat remaining oil in same pan; saute onions and garlic for 8-10 minutes over medium heat or until lightly browned. Add the paprika, caraway, pepper, cayenne and seasoning blend; cook and stir 1 minute.
  3. Return beef to pan. Add broth, potatoes, carrots and rutabagas; bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until vegetables are tender and meat is almost tender.
  4. Add tomatoes and red pepper; return to a boil. Reduce heat; cover and simmer 30-40 minutes or until meat and vegetables are tender. Serve with sour cream. Yield: 15 servings.
Originally published as Hungarian Goulash Soup in Taste of Home's Down-Home Diabetic Cookbook Annual 2000, p74

Nutritional Facts

1 cup equals 207 calories, 7 g fat (0 saturated fat), 40 mg cholesterol, 376 mg sodium, 20 g carbohydrate, 3 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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