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Stanford Health Care

Mushroom Goulash

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Mushrooms are being studied for their possible role in decreasing estrogen in the body which may offer protection from breast cancer and other hormone related cancers. This vegetable replaces the meat in this dish making it a lower fat and healthier option to enjoy during these colder months.

Serves:  4  

Per Serving:  380 Calories, 10g Fat, 2g Sat. Fat, 58g Carbohydrates, 16g Protein, 14g Dietary Fiber, 260mg Sodium

NOTE:  This recipe is allowed for those on the Low Microbial Diet (LMD) when the yogurt is eliminated as well as the sour cream if dairy is not allowed.

Ingredients:

8 ounces egg noodles, preferably whole wheat (or other whole wheat pasta)

4 tsp. Paprika (or replace with 2 tsp hot paprika)

1 (14.5-ounce) can plum tomatoes

Salt and ground black pepper

2 Tbsp. chopped dill, optional garnish

1 (10-ounce) package cremini mushrooms, stemmed and cut in ¾-inch pieces

1 pound white mushrooms, stemmed and cut in ¾-inch pie

4 Tbsp. Greek non-fat yogurt or reduced fat sour cream

2 Tbsp. extra virgin olive oil

1 medium green bell pepper, diced

1 small onion, diced

2 garlic cloves, finely chopped

Cooking Directions:

  1. Place tomatoes in bowl, reserving liquid from can for another use. Coarsely chop tomatoes, and set aside.
  2. Heat oil in large skillet over medium-high heat. Add peppers, onion and garlic and cook until they start to brown, 8 minutes, stirring often. Add mushrooms, and cook, stirring occasionally, until they release their juices, about 8 minutes. Add chopped tomatoes and all liquid in their bowl to mushrooms. Mix in paprika and season goulash to taste with salt and pepper. Simmer until liquid has thickened slightly, 4-5 minutes.
  3. Meanwhile, boil large pot of water and cook noodles according to package directions. Drain noodles, and divide them among 4 wide, shallow bowls.
  4. To serve, spoon goulash over noodles. Top each serving with 1 tablespoon of sour cream and one-quarter of chopped dill, if using. Serve immediately. The goulash keeps for 3 days, covered in refrigerator. If reheating in pot, you may want to add some reserved tomato liquid or broth. To microwave, adding liquid is not necessary.