Leftovers get creative- Ham Goulash

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Ham Goulash 

• 1 cup ham cubed / Ham  soaked overnight in cold water with a cut in half white potato to remove extra sodium !!
• 1 /2 cup cooked elbow noodles
• 1/2 cup tomato sauce or thick soup *
• 1/2 cup mixed frozen vegetables blanched
• 1/4 cup shredded mozzarella cheese

1. Cook noodles according to box or use 2 cups of water boiling so they soak up water  and 
2. Do not over cook noodles !!! cook 2 minutes less than what the box recommends 
3. Place noodles, blanched vegetables and tomato sauce or soup in a big pan where it is easy to stir
4. Add ham and cheese  stir until cheese is melted into sauce
5. Serve  with more cheese on top for a nice look into a bowl
6. Yields 3 servings of 3 & 1/3 cups each

        

• Healthier choice--- spoon the contents of goulash onto greens  ---skip more cheese

Total Calories  in 3 & 1/3      servings =  932      

Total Sodium    in 3 & 1/3     servings  = 2272mg 

http://www.exrx.net/Nutrition/CombinationExchanges.html

The recipe makes 10 ounces  aka 1& 1/4 cups

a review of the ingredients  results in a dietary analysis of sodium and calories 

Numbers are not exact since a bomb calorimeter was not used, and 

a refractometer was not available for salinity testing  

http://www.foodqualityandsafety.com/article/determining-salt-in-food/

Ham, smoked or cured, cooked, lean only eaten

1 cup, cooked, diced
186 Calories  1 cup Ham 

Sodium

1723 mg

Photo Credit Pixabay.com

Mixed vegetables (corn, lima beans, peas, green beans, carrots), canned, low sodium, cooked without fat

½ cup  blanched34 Calories  1/2 cup Mixed VegetablesSodium     24 mg

Yes I have used this in the lab http://www.sperdirect.com/lab-digital-refractometer-brix-45-146-prd1.htm

Pasta, macaroni, elbow, dry

 4 ounce(s)   494 Cal. 1/2 cup  elbow macaroni

Sodium

3 mg

Photo Credit                Raw Pixel .com

Tomato sauce½ cups 60 Calories Sodium  513 mg

Link : history of goulash 

Cheese, Mozzarella, low sodium

½ cup, shredded158 CaloriesSodium 9 mg

Cheese is the secret Ingredient.

 

Gouda or smoky cheeses are excellent for this dish as well