Goulash Heart Healthy Version
Discover a vibrant and nutritious twist on a comfort-food classic with this Heart-Healthy Goulash recipe! Made with extra-lean ground turkey, whole-grain elbow macaroni, and a medley of fresh vegetables like bell peppers, carrots, and onion, this dish is a flavorful and wholesome alternative to traditional versions. Low-sodium chicken broth and no-salt-added tomatoes keep the sodium in check, while aromatic seasonings like paprika, Italian herbs, and cumin add a bold punch of flavor. This one-pot wonder is ready in under an hour, making it a perfect weeknight meal for the health-conscious cook. Packed with fiber, lean protein, and heart-healthy fats, it’s as satisfying as it is nourishing. Serve it steaming hot with a sprinkle of fresh parsley for a family-approved dinner that’s both comforting and guilt-free!
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Recipe Information
Ingredients
- 1 pound extra-lean ground turkey
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium green bell pepper, diced
- 1 medium carrot, chopped
- 28 ounces diced tomatoes, no salt added
- 8 ounces tomato sauce, no salt added
- 2 cups low-sodium chicken broth
- 2 cups whole-grain elbow macaroni
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 0.5 teaspoon cumin
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the lean ground turkey to the pot and cook for 5-7 minutes, breaking it up with a spoon, until browned and fully cooked.
Add the diced green bell pepper and chopped carrot to the pot. Cook for 3-4 minutes, stirring occasionally.
Pour in the diced tomatoes (with their juices), tomato sauce, and chicken broth. Stir to combine.
Season the mixture with paprika, Italian seasoning, cumin, black pepper, and salt (if using). Stir well.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes uncovered, stirring occasionally.
Stir in the whole-grain elbow macaroni and cook for an additional 10-12 minutes or until the pasta is tender, stirring occasionally to prevent sticking.
Taste and adjust seasonings if needed.
Turn off the heat and let the goulash sit for 3-5 minutes to thicken slightly.
Serve hot, garnished with freshly chopped parsley if desired. Enjoy your heart-healthy goulash!
Nutrition Facts
Calories |
2604 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.6 g | 47% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 1168 mg | 51% | |
| Total Carbohydrate | 404.3 g | 147% | |
| Dietary Fiber | 46.9 g | 168% | |
| Total Sugars | 51.3 g | ||
| Protein | 188.9 g | 378% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 419 mg | 32% | |
| Iron | 27.4 mg | 152% | |
| Potassium | 4970 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
