Low Sodium Turkey Goulash
Discover the hearty comfort of Low Sodium Turkey Goulash, a flavorful and health-conscious twist on a classic dish. Perfect for weeknight dinners, this recipe combines lean ground turkey with vibrant vegetables like bell pepper, onion, and garlic, simmered in a robust, no-salt-added tomato base and seasoned with Italian herbs and smoked paprika. Whole wheat elbow macaroni cooks directly in the savory sauce, soaking up all the mouthwatering flavors for a one-pot meal that's both easy to prepare and low in sodium. Ready in just 45 minutes, this nutritious recipe garnished with fresh parsley is ideal for anyone seeking a lighter yet satisfying dinner option. Pair it with a crisp side salad for a wholesome meal that's sure to please the whole family!
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Recipe Information
Ingredients
- 1 pound Ground turkey (lean, 93% or higher)
- 1 whole Onion (medium, finely diced)
- 3 cloves Garlic (minced)
- 1 whole Bell pepper (green, chopped)
- 15 ounces Diced tomatoes (no salt added)
- 8 ounces Tomato sauce (no salt added)
- 2 cups Low-sodium chicken broth
- 1 teaspoon Paprika (smoked or sweet, to taste)
- 0.5 teaspoon Black pepper (freshly ground)
- 1 teaspoon Italian seasoning
- 1 whole Bay leaf
- 2 cups Elbow macaroni (whole wheat or regular)
- 1 tablespoon Olive oil
- 2 tablespoons Fresh parsley (chopped, for garnish)
Instructions
In a large pot or deep skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 2-3 minutes until softened.
Add the garlic and bell pepper to the pot and cook for an additional 2 minutes until fragrant and slightly softened.
Push the vegetables to the side and add the ground turkey to the center of the pot. Break the turkey into crumbles using a wooden spoon and cook until no longer pink, about 5-6 minutes.
Stir in the diced tomatoes, tomato sauce, and low-sodium chicken broth, mixing all ingredients thoroughly.
Season the pot with paprika, black pepper, Italian seasoning, and add the bay leaf. Stir everything together and bring the mixture to a gentle simmer.
Add the uncooked elbow macaroni to the pot and mix well. Cover the pot and let it cook over medium-low heat for 12-15 minutes, or until the pasta is tender. Stir occasionally to prevent sticking.
Taste the goulash and adjust seasonings as needed (avoiding adding salt to maintain low sodium levels). Remove the bay leaf before serving.
Garnish the goulash with fresh chopped parsley and serve warm. Pair with a side salad or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
1992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.5 g | 74% | |
| Saturated Fat | 14.4 g | 72% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 563 mg | 24% | |
| Total Carbohydrate | 221.4 g | 81% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 36.6 g | ||
| Protein | 144.0 g | 288% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 287 mg | 22% | |
| Iron | 19.1 mg | 106% | |
| Potassium | 3639 mg | 77% | |
*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.
