This recipe was something I created, and made a lot, as a tween. I come from a family of 7, so I knew how to feed a crowd on a dime from the beginning. In my childhood home it was made with venison burger hunted by my Dad, white Minute Rice, and Soy Sauce. Now, I have had to change a few things to fit our current eating style.
#1 – Make it Gluten Free!
I have to read labels to check the green beans for cross contamination. So far, the #10 (101 ounce) cans from Walmart are our cheapest safe option. We go through between 4 to 6 of these a month for our family of 8 for varios meals.
Then, I had to ditch the soy sauce and replace it with Bragg’s Liquid Aminos. You could change this to either Coconut Aminos or Tamari.
It seriously took more time to figure all that out than it does to cook it or to eat it!
#2 – Make it work for the Trim Healthy Mama Plan
There are two different fuels in the body that are used for energy. Fats and Carbs. Obviously, we’re working with a Carb source here, rice!
White rice is not recommended for those looking to release weight in THM, just young children and those at goal weight, so I replaced the white minute rice with brown rice. Yes, you could use the brown Minute rice here, but it is cheaper for my family to use the slow cooking kind.
I also subbed out the venison burger because we have not had plentiful sources yet, which could easily be used in this fuel type because of its lean properties, for either extra rinsed regular ground meat or at least 96% lean ground. I am not picky at all about ground meats in my cooking, and so I use anything I have on hand.
There, you have it. A recipe that is simple, frugal, gluten free, and THM compliant. It actually fits all allergy types too because it is egg, nut, tree nut, dairy, shellfish, sugar free and gluten free! It is Soy free if you used liquid aminos!
Green Bean Goulash – THM E
Servings: 6-8 Print
Time: 1 hour (if you have to cook the rice), 20 minutes if you don’t
2 Pounds extra lean ground meat
8 cups brown rice, cooked
1 – #10 Can green beans (101 ounces), drained
1/2 Cup gluten free soy sauce alternative
1/2 Cup nutritional yeast
1 large onion, diced
Pepper, garlic, Onion Powder to taste (start with 1/2 teaspoon and go from there)
Cook your rice according to package instructions.
I cook approximately 2 Cups of dry brown rice for this recipe. In a skillet, at least 12 inches or a stock pot of some kind, brown all your ground meat.
If using at least 96% lean ground meat you do not need to rinse it, if you are not then rinse in the pan under very hot water for at least 5 minutes to release additional fat and drain off the water. Return to the stove and set on medium-low heat.
Add diced onions, cooked rice, and green beans. Soy sauce alternative, and other seasonings and heat through. Adjust seasonings to taste.
*Note: the picture has corn in my mix, I added 1 Cup of corn for the entire pan there to use some in my freezer. I would not add more than that, or leave it out entirely to keep the Carb count within E meal territory.
For growing children: Add a fat of some kind to their meal. I add coconut oil, olive oil, avocado oil, or butter to my kids’ bowls. I just drizzle it on and mix it up.
Thank you so much for stopping by!
If you want to learn more about my family, Read about Why I believe you are a Gatekeeper, or how to cut down your cooking time you have come to the right place.