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    Zucchini Goulash

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    Serves 4 (1 cup)
    *Freezes Well

    List of Ingredients

    • 8 ounces ground 90% lean turkey or beef
    • 1/2 cup chopped onion
    • 1 1/2 cups diced unpeeled zucchini
    • 1 1/2 cups fresh or frozen whole-kernel corn, thawed
    • 1 cup (one 8-ounce can) Hunt's Tomato Sauce
    • 1 tablespoon Brown Sugar Twin
    • 1 teaspoon JO's Chili Seasoning
    • 3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese


    1. In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Stir in zucchini, corn, tomato sauce, Brown Sugar Twin, and JO's Chili Seasoning. Add Cheddar cheese. Mix well to combine. Lower heat and simmer for 5 to 7 minutes, or until zucchini is tender, stirring occasionally.

    Final Comments

    1.Thaw corn by placing in a colander and rinsing under hot water for one minute.
    2. Substitute any reputable brand for JO's Chili Seasoning.

    Each serving equals:
    HE: 2 1/2 Protein, 2 Vegetable, 3/4 Bread, 1 Optional Calorie
    228 Calories, 8gm Fat, 19gm Protein, 20gm Carbohydrate,
    607mg Sodium, 161mg Calcium, 3gm Fiber
    DIABETIC: 2 Meat, 1 Vegetable, 1 Starch

    "Corn... On & Off the Cob Cookbooklet, page 45."




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