22 Jan American Chop Suey
I grew up on American Chop Suey, but my mom made it with tons of white pasta, which I tend to avoid these days because it bloats me. This version is just as easy as my mom’s only it’s loaded in protein rich lean beef (you can swap for lean ground turkey if you’d prefer), plenty of veggies and gluten free brown rice pasta (I like Tinkyada brand) for less bloating.
Skip the 99% lean ground beef or turkey; it’s just too dry. And don’t be afraid to make the pasta ahead of time. You can also add as little pasta as you’d like. I tend to go heavy on protein and veggies and use the pasta as the accent versus the other way around for a more filling yet leaner dish.
A touch of gluten free Worcestershire sauce adds a rich meaty flavor and finishing the dish with a drizzle of honey or pure maple syrup (not the fake stuff) helps to balance all of the acidity. I think you can taste the difference. And I didn’t add Parmesan cheese, though you certainly can! You can serve American Chop Suey without the pasta on top of zucchini noodles or quinoa in a bowl with a side of veggies. Love this twist on an American classic? Please share it!
American Chop Suey
Makes about 8 cups (about 1 1/2 cups per serving depending on hunger!)
- All-natural cooking spray or extra virgin olive oil
- 1 lb. 94 to 96% lean ground beef or 93% ground turkey
- ½ to 1 teaspoon red pepper flakes (depending on desired heat)
- 1 heaping teaspoon dried oregano
- Extra virgin olive oil
- 1 large white onion, chopped
- 1 large green pepper or 2 small green bell peppers, chopped
- 5 to 6 garlic cloves, finely minced or grated on a micro plane
- 3 tablespoons gluten free, all-natural Worcestershire sauce (I like Lea & Perrins)
- 1 jar of your favorite tomato sauce (make sure tomatoes, not tomato paste are the first ingredient)
- 1 tablespoon pure maple syrup or honey
- 2/3 bag or box gluten free brown rice pasta like Tinkyada brand, cooked
- Heat a large frying pan over medium-high heat. Coat pan with all-natural cooking spray or a drizzle of olive oil. Once oil or spray gets hot add meat, red pepper flakes, dried oregano, salt and pepper. Sauté just until the meat is no longer pink (don’t over-cook.) Using a slotted spoon, remove the meat from the pan (put in a bowl) while keeping as much fat as possible in the pan.
- Add onion and peppers to pan and sauté until slightly caramelized (about 8 minutes), adding more olive oil if necessary. Stir in garlic and Worcestershire sauce and sauté 1 minute.
- Add the beef or turkey back into the pan along with the jar of tomato sauce, bring to a gentle simmer, reduce heat and let just barely simmer for approximately 15 minutes or so.
- Taste and a drizzle of pure maple syrup or honey to balance the tartness. Add more salt and pepper if necessary. Toss with cooked gluten free brown rice pasta.
SO, WHAT’S THE NUTRITION BALANCE?
This recipe has a great balance of protein, carbs and fat and is a complete meal.