Low Fat Goulash
Savor the comforting flavors of a classic dish with a healthy twist in this Low Fat Goulash recipe! Made with lean ground turkey or chicken, whole-wheat elbow macaroni, and a medley of vibrant bell peppers, this one-pot meal is rich in nutrients without compromising on taste. Smoky paprika, cumin, and oregano add an irresistible depth of flavor, while low-sodium chicken broth and no-salt-added tomatoes keep it heart-healthy. Perfect for busy weeknights, this recipe comes together in just 45 minutes and is served piping hot, optionally garnished with fresh parsley for a pop of color. Ideal for those seeking a wholesome, satisfying, and guilt-free comfort food option, this Low Fat Goulash is as easy to make as it is to love!
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Recipe Information
Ingredients
- 500 g lean ground turkey or chicken
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 medium bell peppers, chopped (any color)
- 2 tbsp paprika (preferably smoked)
- 1 tsp ground cumin
- 1 tsp dried oregano
- 2 cups low-sodium chicken broth
- 400 g diced tomatoes (no salt added)
- 2 tbsp tomato paste (no added sugar)
- 180 g whole-wheat elbow macaroni
- 2 tbsp fresh parsley, chopped (optional, for garnish)
- 0.5 tsp salt
- 0.5 tsp black pepper
- 1 tbsp olive oil
Instructions
Heat a large skillet or Dutch oven over medium heat and add the olive oil.
Add the finely chopped onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for 1 additional minute, stirring frequently to ensure it doesn’t burn.
Add the lean ground turkey or chicken, breaking it up with a spatula, and cook until fully browned and no longer pink, about 5-7 minutes.
Stir in the chopped bell peppers, paprika, ground cumin, dried oregano, salt, and black pepper. Cook for another 3-4 minutes to allow the spices and peppers to combine with the meat.
Add the low-sodium chicken broth, diced tomatoes, and tomato paste. Mix well and bring the mixture to a simmer.
Stir in the uncooked whole-wheat elbow macaroni, ensuring the pasta is submerged in the liquid.
Reduce the heat to low, cover, and let the mixture simmer for 15-20 minutes, stirring occasionally to prevent the pasta from sticking to the bottom of the pan.
Check the pasta for doneness—when tender, remove the skillet from the heat.
Taste and adjust seasoning with additional salt or pepper if needed.
Serve hot, garnished with freshly chopped parsley if desired.
Nutrition Facts
Calories |
474 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 426 mg | 19% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 9.4 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 957 mg | 20% | |
*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.
