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Healthy American Chop Suey on Healthy Seasonal Recipes

Healthy American Chop Suey {Goulash or Slumgullion}

  • Author: Katie Webster
  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Main Course
  • Method: Stovetop
  • Cuisine: American

Description

Whether you call this Chop suey, goulash or slumgullion this healthy version is a delicious family friendly meal. Made with loads of vegetables, whole-wheat pasta and grass fed beef.


Scale

Ingredients

  • 12 ounces whole wheat rotini, fusilli or macaroni
  • 6 cloves garlic, crushed and peeled
  • 2 carrots, peeled and cut into 1 ½-inch chunks
  • 2 stalks celery, cut into 1 ½-inch chunks
  • 2 medium onions, peeled, cored and cut into eighths
  • 2 teaspoons extra-virgin olive oil
  • 1 pound ground Bison or lean ground beef
  • 2 teaspoons Italian seasoning
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper
  • ½ cup dry red wine
  • 1 28-ounce can crushed tomatoes, preferably fire-roasted, such as Muir Glen (see ingredient note*)
  • Chopped fresh parsley for garnish

Instructions

  1. Bring a large pot of water to a boil.
  2. Meanwhile, fit food processor with steel blade attachment, close lid and turn motor on. Drop garlic through feed spout and continue processing until the garlic is minced. Open lid and add carrot and celery. Process until the carrot and celery are finely chopped. Open lid, add onion and pulse until the onion is roughly chopped. Alternatively, use a knife to mince garlic, finely chop carrot and celery and dice onion.
  3. Heat oil in a large skillet over high heat. Crumble in bison or beef, and cook, stirring and breaking up chunks of meat until browned, 4 to 5 minutes. Stir in the vegetable mixture, Italian seasoning, salt and pepper and cook, stirring occasionally until the vegetables are cooked down and browned slightly, 8 to 12 minutes. Pour in wine and cook until mostly evaporated, 2 to 3 minutes. Stir in tomato and bring to a simmer. Reduce heat to maintain simmer and cook, stirring occasionally until the vegetables are tender, about 5 minutes.
  4. Meanwhile, once the water boils, cook pasta according to package instructions. Drain.
  5. Mix the pasta and sauce together and serve sprinkled with parsley.


Notes

To make ahead: Store the sauce (not mixed with pasta) in the freezer for 3 months. Left-overs reheat well in the microwave.


Nutrition

  • Serving Size: 1 2/3 cups
  • Calories: 330
  • Carbohydrates: 49 g
  • Fiber: 7.6 g
  • Protein: 20 g

Keywords: American chop suey

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