Low Fat Turkey Goulash
Discover the delicious simplicity of this Low Fat Turkey Goulash, a wholesome, family-friendly meal that's both comforting and nutritious. Made with lean ground turkey, vibrant vegetables like zucchini and bell peppers, whole wheat elbow macaroni, and a flavorful medley of smoked paprika, oregano, and basil, this hearty dish is packed with protein and fiber while keeping the fat content low. Simmered in a rich tomato-based sauce with low-sodium chicken broth and topped with fresh parsley, it delivers bold, savory flavors without compromising on health. Perfect for weeknight dinners, this easy one-pot recipe comes together in just 50 minutes and serves up 6 portions of hearty goodness. If you're looking for a healthy twist on traditional goulash, this guilt-free turkey version is sure to be a crowd-pleaser!
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Recipe Information
Ingredients
- 1 pound lean ground turkey
- 1 teaspoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 cups low-sodium chicken broth
- 8 ounces tomato sauce, no added sugar
- 14 ounces diced tomatoes, no salt added
- 1 tablespoon paprika
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 cups whole wheat elbow macaroni
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat a large, deep skillet or pot over medium heat. Add the olive oil and allow it to warm up.
Add the diced onion and cook for 3-4 minutes until softened and translucent.
Add the minced garlic and cook for another 1 minute, stirring frequently to prevent burning.
Add the lean ground turkey to the skillet and cook, breaking it into small pieces with a spatula, until browned and fully cooked, about 6-7 minutes.
Stir in the diced red bell pepper and zucchini. Cook for 4-5 minutes until the vegetables begin to soften.
Pour in the chicken broth, tomato sauce, and diced tomatoes. Stir to combine.
Add the paprika, smoked paprika, oregano, basil, black pepper, and salt. Stir well and bring the mixture to a gentle simmer.
Reduce the heat to low, cover the skillet or pot, and let the mixture cook for 10 minutes, allowing the flavors to meld together.
While the goulash is simmering, bring a pot of water to a boil and cook the whole wheat elbow macaroni according to the package instructions. Drain and set aside.
Once the goulash base has simmered, add the cooked macaroni into the pot. Stir well to ensure everything is evenly combined.
Let the goulash cook for another 5 minutes on low heat to allow the pasta to absorb some of the flavors.
Taste and adjust the seasonings, if needed. Add more paprika, black pepper, or salt as desired.
Serve hot, garnished with fresh parsley for a pop of color and freshness.
Nutrition Facts
Calories |
1912 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 1157 mg | 50% | |
| Total Carbohydrate | 243.6 g | 89% | |
| Dietary Fiber | 34.0 g | 121% | |
| Total Sugars | 50.1 g | ||
| Protein | 140.0 g | 280% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 377 mg | 29% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 4242 mg | 90% | |
*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.
