Southwestern Goulash with Corn Recipe
Easy, healthy and tasty, without being too spicy, this Southwestern Goulash recipe was a winner with the family when I made it.
Servings: 6
Equipment
Ingredients
- 1 cup uncooked elbow macaroni (I used whole wheat)
- 1 pound 95% lean ground beef
- 1 medium onion, chopped
- 1 can (28 ounces) diced tomatoes, undrained
- 2/3 cup frozen corn (I used 1 cup)
- 1 can (8 ounces) tomato sauce
- 1 can (4 ounces) chopped green chiles
- 1/2 teaspoon ground cumin (I used 1 teaspoon)
- 1/2 teaspoon pepper
- 1/4 teaspoon salt
- 1/4 cup minced fresh cilantro
Instructions
- Cook macaroni according to package directions.
- While the water is boiling and pasta is cooking, prepare the ground beef and vegetables.
- In a large skillet set over medium heat, cook the beef and onion, stirring and breaking up the meat into small crumbles, until meat is no longer pink, about 6 minutes.
- Stir in the tomatoes, corn, tomato sauce, chilies, cumin, pepper and salt. Bring to a boil then lower the heat to a gentle simmer and continue to cook, uncovered, for 4-5 minutes to allow flavors to blend.
- Drain macaroni and add to the meat and vegetable mixture.
- Stir in the cilantro and heat through. Taste and adjust the seasonings, adding more salt, pepper, cumin, etc. to taste.
Notes
Serving size: 1-3/4 cups
WW Points: 2
Check your WW Points for this recipe and track it in the WW app.
(Must be logged into WW on a smartphone or tablet.) 5 SmartPoints (Green plan) 4 SmartPoints (Blue plan) 4 SmartPoints (Purple plan) 6 PointsPlus (Old plan) Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch Substitutions and Variations
(Must be logged into WW on a smartphone or tablet.) 5 SmartPoints (Green plan) 4 SmartPoints (Blue plan) 4 SmartPoints (Purple plan) 6 PointsPlus (Old plan) Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch Substitutions and Variations
- I increased the corn from 2/3 to 1 cup and the cumin from 1/2 to 1 teaspoon, which was just right for us.
- I used extra-lean ground beef, but ground turkey, chicken or pork would also work. As would chopped mushrooms or soy crumbles for a vegetarian version.
- Spicier? Increase cumin, add taco seasoning, fajita seasoning, chili powder or ground red pepper (cayenne).
- More flavor? Stir in a splash or two or Worcestershire sauce, soy sauce or tomato paste.
- Heartier? For more heartiness you could add a can of drained and rinsed black beans.
- Not a fan of cilantro? Substitute chopped fresh green onions.
- Cheesy? Stir in or top with a cup of shredded cheddar cheese or pepper jack cheese (Reduced fat if calories/WW Points are a concern)
- Creamier? Top with a dollop of low fat sour cream or plain Greek yogurt.
- Substitute whole-wheat pasta or gluten-free pasta if you prefer.
Nutrition
Serving: 1-3/4 cups | Calories: 224kcal | Carbohydrates: 24g | Protein: 19g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.3g | Cholesterol: 47mg | Sodium: 593mg | Potassium: 769mg | Fiber: 4g | Sugar: 7g | Vitamin A: 436IU | Vitamin C: 24mg | Calcium: 72mg | Iron: 4mg