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Protein 36g | Fat 10g | Carbs 58g INGREDIENTS (serves 4) Ib. 93% lean ground meat (turkey, pork, or beef) tsp. garlic powder large yellow onion, chapped 2tsp. paprika 18.02. package elbow macaroni, whale wheat tbsp. chili powder (optional) 2cups low-sodium beef broth VW2tsp. salt 1145 02. can diced tomatoes, no added salt Yetsp. black pepper 18.02. can tomato sauce, no added salt /2-tsp. dried oregano, leaves ‘2 medium-sized yellow squashes, sliced Notes: Nutrition analysis is based on the use of 93% lean ground beef and exclude optional ingredients, DIRECTIONS + Inalarge sauce pan, cookthe meat and onions aver high heat for about 8 minutes or until the meatis ‘no longer pink, drain, Be sureto stir frequently to prevent the onions fram buming, + Whilethe meatis cooking, wash and dry the squash, Cuteach squash lengthwiseand then slice each piece to make inch pieces, + Add the beef broth and bring to a boil. Stirin remaining ingredients and retum to a boil, Cover and reduce the heat to medium and simmer for about 10 minutes or until the macaroniis tender Throughoutthecooking, quickly stirevery couple of minutes to prevent it sticking to the bottom of thepan. + Serveimmediately by evenly dividing the goulash between four plates. DIETITIANTIP Double the recipe and freeze ¥ of the product for a quick meal a couple of weeks later. DISCLAIMER: INCLUDE ALLS REBIO IM THOSE ACT COMMISSARIES.COM be ae ae MACROS | SERVINGSIZE % CALORIES OF MACROS | SERVING SIZE Calories 442 | Protein 31% | Fat 20% | Carbs 48% INCLUDING AK Hl PRP CLASSIC AMERICAN GOULASH tL NUTRIENTS | SERVING SIZE Fiber 10g | Sodium 586mg | Sat. Fat 4g NUTRITION EDUCATION Many want a home-cooked meal, but the thought of cleaning up the mess fram cooking is enough to derail the best intentions, Often, when we see examples of healthy meals, the plate shows food groups individually. For example, there is a nice piece of lean protein, a good portion of colorful vegetables, and a portion of a whole grain, The number of utensils, pots, pans, and cooking skills needed to conform to these examples of healthy meals might seem too burdensome for many people, but that doesn't have to bethe case, ‘The nutritional quality of a meal does not rest on how pretty and neat the plate looks, Special equipment, fancy cutting skills, or time spent preparing the meal are not as important as choosing the items you use. Your body doesn't know if the dish is photo-worthy or messy-looking, Some of the mast comforting and flavorful meals may not look extravagant, like the pictures of healthy meals posted on social media and magazines, However, this doesn't mean they are of poorer nutrition quality, The body processes the nutrients in messy-looking meals and photo-worthy dishes the same way! Combination dishes like casseroles, soups, stews, and stir-fries are same of the quickest and most economical and can be very nutritious. The key is choosing high- Nutrient-quality items to make them. Use Choose My Plate to guide you, Most of these dishes require just ane pot and a few utensils. Use items you already have in your pantry, fridge, and freezer. The key is always to have a few cans of low- sodium stewed tomatoes and broths on hand, as these products are the starting paint for many dishes, Additional items, such as low-sodium canned vegetables and a variety of whole grain items, such as brawn rice and a few varieties of frozen vegetables, should also be kept on hand, These items can be added quickly to any one-pot meal. Use a variety of dried herbs and spices to make meals enjoyable, Also, combination dishes are a great way to use fresh produce or leftovers before they spoil. This dish is a stick-to-your-ribs but not your-waistline meal, Use the recipe to get you started in goulashes, but the next time, try improvising with a different type of lean meat, whole grain, brath, vegetables, herbs, and spices, Have fun! D/ICATIONS AND AVALABLIT OF PROD JMMUSSARY AGENCY GRAPHICS, PRODUCTS PAGE7
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