Recipes ofKurt Dixon

Registered dietitian

Body Refined, a Health & Wellness practice

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American Goulash

Wednesday, October 23, 2019
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Total time
30 minutes
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Preparation time
25 minutes
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Portions
4

American goulash, also known as old-fashioned goulash, is the perfect economical family meal. The pasta cooks right in the sauce, so this satisfying dish can cook in just one pot.

Ingredients
or1 tablespoon extra-virgin olive oil
or1½ cups chopped onion
or1lb of turkey, ground, 93% lean, 7% fat
or2 large cloves garlic, minced
or2 teaspoons paprika
or1 teaspoon Italian seasoning
or1 teaspoon kosher salt
or¼ teaspoon ground pepper
or1 (14 ounce) can no-salt-added diced tomatoes, undrained
or1 (8 ounce) can no-salt-added tomato sauce
or1 cup low-sodium or no salt vegetable broth
or1¼ cups whole-wheat elbow macaroni
Preparation
1.
Heat oil in a large saucepan over medium-high heat. Add onion and ground turkey; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes
2.
Add garlic, paprika, Italian seasoning, salt and pepper; cook, stirring, for 1 minute.
3.
Stir in tomatoes and their juices, tomato sauce and broth. Bring to a boil. Reduce heat to medium-low, cover and cook for 5 minutes.
4.
Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes.
5.
Remove from heat and let stand for 5 minutes before serving. Sprinkle with Parmesan, if desired.
6.
To make ahead: Refrigerate goulash for up to 2 days. Reheat before serving.
7.
Serving size: 1 1/2
Nutritional information
Per 100 gPer portion (453 g)% DRI
Energy98 kcal444 kcal22 %
Fat3 g15 g23 %
Fatty acids, total saturated1 g3 g16 %
Cholesterol18 mg84 mg28 %
Sodium197 mg892 mg37 %
Carbohydrate12 g52 g17 %
Sugars2 g11 gremove
Fiber2 g9 g36 %
Protein7 g31 gremove