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Goulash, but not really.

You know how we all have a few meals that we grew up on and will always stick in our memory? This was one of those meals and it was a favorite of mine. My mom made it, my Nana made it, etc. The only thing that seems kind of funny to me now as an adult and as someone who is always looking through recipes, is that my family always called it goulash. Looking at the photo you will see that this is definitely not the goulash you will find on the menu somewhere. Even though that is the case, it will always be “goulash” to me, so please excuse my inaccurate naming of the dish.

I must also confess that this isn’t the exact dish I grew up on. Again, now that I am an adult and try to be very conscious of my food choices I decided to put my own twist on the dish to make it a bit more well rounded. The version that I grew up on was simply pasta, ground meat, onion and homemade tomato sauce. I decided to make it a bit healthier by using ground turkey, whole wheat pasta and adding veggies to the mix. In the end you have a nice comforting meal that you don’t have to feel guilty about.

goulash

Nana’s “Goulash”

Olive Oil
1 small to medium zucchini, chopped
1 small to medium yellow squash, chopped
1 medium onion, diced
2 cloves of garlic, minced
1 1/2 tsp. Italian seasoning
8 oz. ground turkey (I used 93/7)
1 tsp. garlic powder
1 tsp. paprika
crushed red pepper to taste
salt and pepper
2 cups of your favorite marinara sauce
4 oz. whole wheat elbows or rotini

Bring a pot of water to boil. Add pasta and cook according to time listed on the box.

Heat a pan on the stove and spray with olive oil. Add the zucchini, squash and onions. Saute for a couple of minutes and then add garlic and Italian seasoning. Continue cooking on medium heat.

Heat another pan and add the ground turkey. Add garlic powder, paprika, crushed red pepper and salt & pepper to taste. Continue on medium heat until cooked through.

When the veggies reach your desired tenderness, add the cooked ground turkey, marinara sauce and the drained pasta. Simmer to let flavors combine, about 5 minutes.

Yields 2 large servings

Approximate Nutrition Facts (according to sparkrecipe.com)
Calories: 453.4
Total Fat: 12.8 g
Cholesterol: 80 mg
Sodium: 149.6 mg
Carbohydrates: 63.3 g
Dietary Fiber: 11.5 g
Protein: 33.3 g

*Please note that the nutrition facts can vary greatly based on the type of sauce, meat and pasta that is used as well as the amount of salt added to the dish.  These facts were based on the 93/7 ground turkey, homemade san marzano sauce and Ronzoni Healthy Harvest Rotini.

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Summery Soup

When it comes to dinner, sometimes I’m just not in the mood for meat, veggies and a starch; I want something different. So, while thumbing through my Ellie Krieger cookbook I came across a recipe for Summer Corn and Vegetable Soup and knew that would be a great change-up. It called for lots of my favorite vegetables and it was more of a chowder style so I knew it would be hearty.

I whipped a batch up one night and served it with a half of a sandwich. It was so filling! I couldn’t even finish my bowl. Greg was even satisfied by this “lighter” meal. It is jam packed with fresh and easy to find ingredients and is a cinch to make. What more could you ask for?

corn-chowder

Summer Corn and Vegetable Soup

Courtesy of The Food You Crave by Ellie Krieger

4 cups fresh corn kernels or two 10 oz. packages frozen corn, thawed
2 cups non-fat milk
1 tbs. olive oil
1 large onion, diced (about 2 cups)
1 medium red bell pepper, seeded and diced (about 1 cup)
1 small zucchini (about ½ lb.), diced
2 cups low-sodium chicken or vegetable broth
2 plum tomatoes, seeded and diced
¾ tsp. salt
Freshly ground black pepper to taste
½ cup fresh basil leaves, cut into ribbons

Put 2 cups of the corn and the milk into a blender or food processor and process until smooth. Set aside.

Heat the oil in a large soup pot over medium-high heat. Add the onion, bell pepper, and zucchini and cook, stirring, until the vegetables are tender, about 5 minutes. Add the remaining 2 cups corn and the broth and bring to a boil. Add the pureed corn and the tomatoes and cook until warmed through but not boiling. Add the salt and season with pepper. Serve garnished with the basil ribbons.

Yields: 6 servings

Nutrition Facts (according to book)
Serving size: 1 ½ cups
Calories: 180
Total Fat: 5 g
Cholesterol: 5 mg
Sodium: 365 mg
Carbohydrates: 32 g
Dietary Fiber: 4 g
Protein: 9.5 g

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My Ode to Pasta Salad

Oh how I love a great pasta salad. My mom always makes pasta salad in the summer; it is an old standby in our household. Her version is delicious, but it could probably add up on the waistline a bit. It isn’t that bad, but she does love to put chunks of cheese in it and lots of dressing. So over the years I have made my own versions of pasta salad and usually try to make them on the lighter side. I find it to be very subjective and I love that about it. You can make a million different versions and adapt it to practically anyone’s diet restrictions.

With summer in the air; yes I do realize it is only April but in south Florida we don’t really have a spring. So with summer in the air I decided to make a good old pasta salad for Greg and I. As some may know, I have really been trying to take some weight off, tone up and get Greg and I back on a more healthful and balanced diet. So I made this pasta salad with whole-wheat pasta and I went light on the pasta and heavy on the veggies.

As I mentioned earlier, I think pasta salad is very subjective so I have decided not to post an exact recipe. I figured this entry could serve more as inspiration than as a definite idea. So please, add what you like….have fun with it! I don’t think I’ve ever made a pasta salad the same way twice.

This past time I used the whole-wheat pasta, broccoli florets, zucchini, carrot, red onion, black olives, pimento, homemade Italian dressing and Italian seasoning. It was light, satisfying and deliciously summer.

pasta-salad

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Filling the need for Greek!

While living in the Clearwater area of Florida, Greg and I were spoiled by having some wonderful Greek restaurants around. This is due to the huge Greek population in the Tarpon Springs area. Unfortunately, since moving back to south Florida, we haven’t found a place to fulfill our need of great Greek food. So after having a craving for it, probably after seeing it on TV, we decided to take the matter into our own hands. If we can’t get it out, then we will have to make it in. So we decided on Greek style chicken and veggie kabobs with a side of orzo.

This was an incredibly delicious meal. It was light but satisfying and I highly recommend it to everyone!

greek

Marinated Greek Chicken Kabobs

adapted from AllRecipes.com

1 cup fat-free plain yogurt (or Greek yogurt)
½ tsp. lemon zest
2 tbs. fresh lemon juice
2 tsp. dried oregano
½ tsp. salt
¼ tsp. ground black pepper
¼ tsp. crushed dried rosemary
1 pound skinless, boneless chicken breasts, cut into 1-inch pieces
Marinated veggies (recipe below)

In a medium bowl, mix the yogurt, lemon zest, lemon juice, oregano, salt, pepper, and rosemary. Place the chicken in a large freezer bag and pour marinade over it. Turn to coat. Place in the refrigerator and let marinate for 3 hours.

Preheat an outdoor grill at high heat.

Thread the chicken and veggie pieces alternately onto skewers. Discard the remaining yogurt mixture.

Grill the skewers on the prepared grill until the chicken is no longer pink and juices run clear.

Marinated Veggies

adapted from AllRecipes.com

1/3 cup fresh lemon juice
1/8 cup white wine vinegar
2 tbs. dried oregano
4 tsp. extra virgin olive oil
6 cloves garlic
1-2 zucchinis, cut into 1 inch chunks
1 red onion, cut into wedges
cherry tomatoes

In a small bowl, combine the lemon juice, vinegar, oregano, oil and garlic. Place the prepared veggies into a large freezer bag and pour marinade over the top. Make sure all of the veggies are well coated. Refrigerate until ready to gill.

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