Heart-Healthy Turkey Goulash
Savor the comforting flavors of this Heart-Healthy Turkey Goulash, a wholesome and nourishing twist on a classic favorite. Made with lean ground turkey, vibrant veggies like red bell pepper and grated carrot, and fiber-packed whole-grain elbow pasta, this one-pot recipe is a quick and easy weeknight dinner that’s brimming with nutrients. The rich, tomato-based sauce is seasoned with heart-friendly spices like paprika, oregano, and basil, creating a robust flavor without the need for excess salt. Ready in just 40 minutes, this low-fat, low-sodium dish is perfect for those seeking a delicious, family-friendly meal that’s kind to your heart. Garnish with fresh parsley for a burst of color and extra freshness, and dig into this guilt-free comfort food!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 pound Lean ground turkey (93% lean or higher)
- 1 medium Yellow onion, finely chopped
- 1 medium Red bell pepper, diced
- 1 medium Carrot, grated
- 3 cloves Garlic, minced
- 1 14.5-ounce can Low-sodium diced tomatoes (with juice)
- 2 tablespoons Tomato paste (no added salt)
- 2 cups Low-sodium chicken or vegetable broth
- 2 teaspoons Paprika
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Black pepper
- 2 cups Whole-grain elbow pasta
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large skillet or Dutch oven over medium heat.
Add the ground turkey to the skillet. Cook for 5-7 minutes, breaking it into small pieces with a wooden spoon, until browned and cooked through. Transfer to a plate and set aside.
In the same skillet, add the onion, red bell pepper, and grated carrot. Sauté for 5 minutes until the vegetables soften.
Add the minced garlic and cook for 1 minute until fragrant.
Stir in the diced tomatoes with their juice, tomato paste, chicken or vegetable broth, paprika, oregano, basil, and black pepper. Mix well to combine.
Bring the mixture to a simmer, then add the browned turkey back to the skillet. Stir to incorporate.
Add the whole-grain elbow pasta to the skillet, ensuring it is submerged in the liquid. Cover and cook for 10-12 minutes, stirring occasionally, until the pasta is tender.
Taste and adjust seasoning if needed, keeping in mind the heart-healthy focus by minimizing added salt.
Remove from heat and let the goulash sit for 5 minutes to allow the flavors to meld.
Serve warm, garnished with fresh parsley if desired. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.9 g | 76% | |
| Saturated Fat | 15.0 g | 75% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 704 mg | 31% | |
| Total Carbohydrate | 205.6 g | 75% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 22.9 g | ||
| Protein | 136.2 g | 272% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 3004 mg | 64% | |
*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.
