Wholesome Turkey American Goulash

This American dinner recipe combines authentic flavors with modern cooking techniques. Ready in 45 minutes, serves 6 people. Serve hot in deep bowls, garnished with fresh chopped parsley. Accompanied by a side of steamed green beans or a crisp mixed green salad with …

Cuisine: American Type: Dinner Time: 45 min Servings: 6 Calories: 488 per serving
Plan Shop Cook Chat Gear Video

Nutrition Information

Each serving contains approximately 488 calories and 36.0g of protein. Macronutrients include 59.0g carbohydrates and 12.0g fats per serving.

Per Serving

Calories
488
Protein
36.0g
Carbohydrates
59.0g
Fats
12.0g

Total

Calories
2928
Protein
216.0g
Carbohydrates
354.0g
Fats
72.0g

Ingredients

This recipe requires 16 ingredients. All ingredients are commonly available at grocery stores.

  • 1.5 lb Lean Ground Turkey (93% lean)
    fresh or thawed
  • 12.0 oz Whole Wheat Elbow Macaroni
    dry uncooked
  • 1.0 whole Yellow Onion
    small diced
  • 3.0 clove Garlic
    minced
  • 1.0 whole Red Bell Pepper
    cored and small diced
  • 1.0 whole Zucchini
    small diced
  • 29.0 oz Low Sodium Diced Tomatoes
    undrained (approx. 2 cans)
  • 15.0 oz Low Sodium Tomato Sauce
    canned
  • 2.0 cup Low Sodium Chicken Broth
    or vegetable broth
  • 1.0 tbsp Extra Virgin Olive Oil
    for sautéing
  • 1.0 tbsp Worcestershire Sauce
    gluten-free if needed
  • 2.0 tbsp Paprika
    sweet or smoked
  • 1.0 tbsp Italian Seasoning
    dried
  • 0.5 tsp Kosher Salt
    to taste
  • 0.5 tsp Black Pepper
    ground
  • 0.25 cup Fresh Parsley
    chopped, for garnish

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place: Vegetable Preparation

  1. Wash the red bell pepper, zucchini, and fresh parsley under cold running water.
  2. Peel and dice the small yellow onion into small uniform pieces.
  3. Core and seed the red bell pepper, then dice into small pieces matching the onion size.
  4. Trim the ends of the zucchini and cut into small dice (cubes).
  5. Peel and mince the 3 garlic cloves.
  6. Roughly chop the fresh parsley leaves for garnish and set aside.

2. Mise en Place: Pantry & Spice Setup

  1. Open cans of low sodium diced tomatoes (29 oz/822 g) and low sodium tomato sauce (15 oz/425 g). Do not drain tomatoes.
  2. Measure 2 cups (480 ml) of low sodium chicken broth.
  3. Combine dry spices in a small bowl: 2 tbsp (30 ml) paprika, 1 tbsp (15 ml) Italian seasoning, 0.5 tsp (2.5 ml) kosher salt, and 0.5 tsp (2.5 ml) black pepper.
  4. Measure 1 tbsp (15 ml) Worcestershire sauce.

3. Sauté Aromatics and Brown Turkey

  1. Heat 1 tbsp (15 ml) extra virgin olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
  2. Add the diced onion and red bell pepper to the pot. Sauté until onions are translucent and peppers are soft.
  3. Add 1.5 lb (680 g) lean ground turkey. Break up the meat with a wooden spoon and cook until fully browned and no pink remains.

4. Build the Sauce Base

  1. Add the minced garlic and the prepared spice blend (paprika, Italian seasoning, salt, pepper). Stir constantly until fragrant.
  2. Pour in the diced tomatoes with juices, tomato sauce, chicken broth, and Worcestershire sauce. Stir to combine.

5. Cook Pasta and Vegetables

  1. Bring the mixture to a rolling boil over high heat.
  2. Stir in 12 oz (340 g) dry whole wheat elbow macaroni and the diced zucchini.
  3. Reduce heat to low, cover the pot, and simmer until pasta is tender, stirring occasionally to prevent sticking.

6. Rest and Garnish

  1. Remove pot from heat and let it sit uncovered to allow the sauce to thicken slightly.
  2. Sprinkle the chopped fresh parsley over the top before serving.

Plating

  1. Select wide, deep pasta bowls to keep the meal piping hot and contain the hearty sauce effectively.
  2. Ladle a generous portion into the center of the bowl, giving the ladle a slight twist at the end to mound the macaroni, turkey, and zucchini neatly.
  3. Take a clean damp cloth or paper towel and wipe the rim of the bowl to remove any sauce drips for a sharp, professional look.
  4. Scatter the fresh chopped parsley loosely over the top from a height to create an even, vibrant garnish that contrasts with the rich red sauce.

Family Beverage

Sparkling water with fresh cucumber slices and mint leaves

Alcohol Beverage

A medium-bodied Merlot or a light craft Lager

Serving Suggestions

Serve hot in deep bowls, garnished with fresh chopped parsley. Accompanied by a side of steamed green beans or a crisp mixed green salad with lemon vinaigrette.

Notes

This heart-healthy version substitutes ground beef with lean ground turkey and uses whole wheat pasta to boost fiber content. Extra vegetables like bell peppers and zucchini are added for nutrition, while low-sodium tomato products help control salt intake. Ensure Worcestershire sauce is gluten-free if required, otherwise it contributes to the gluten allergen profile.

Storage

Allow the goulash to cool to room temperature, ensuring it does not sit out for longer than two hours to maintain safety. Transfer to airtight glass or plastic containers and refrigerate for 3 to 4 days. The whole wheat macaroni will absorb liquid while sitting, so add a splash of chicken broth or water when reheating to loosen the sauce.

Freezing

Cool the dish completely before portioning into freezer-safe containers or bags, leaving about an inch of space at the top to allow for expansion. Freeze for up to 3 months. For best results, thaw overnight in the refrigerator before reheating gently on the stove over medium-low heat.

Photo of your cooked dish