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!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 4

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.

Step 5

Add the diced green bell pepper and chopped carrot to the pot. Cook for 3-4 minutes, stirring occasionally.

Step 6

Pour in the diced tomatoes (with their juices), tomato sauce, and chicken broth. Stir to combine.

Step 7

Season the mixture with paprika, Italian seasoning, cumin, black pepper, and salt (if using). Stir well.

Step 8

Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for 15 minutes uncovered, stirring occasionally.

Step 9

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.

Step 10

Taste and adjust seasonings if needed.

Step 11

Turn off the heat and let the goulash sit for 3-5 minutes to thicken slightly.

Step 12

Serve hot, garnished with freshly chopped parsley if desired. Enjoy your heart-healthy goulash!

Nutrition Facts

Serving size	2730.6 grams (2730.6g)

Amount per serving	% Daily Value*
Calories	2604

Total Fat 36.60g	47%
Saturated Fat 7.00g	35%
Polyunsaturated Fat 1.30g
Cholesterol 318mg	106%
Sodium 1168mg	51%
Total Carbohydrate 404.30g	147%
Dietary Fiber 46.90g	168%
Total Sugars 51.30g
Protein 188.90g	378%

Vitamin D 0IU	0%
Calcium 419mg	32%
Iron 27mg	152%
Potassium 4971mg	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.

Source of Calories

Fat: 12.2%

Protein: 28.0%

Carbs: 59.8%