Classic American Goulash

Calories per serving: 442

Macronutrient breakdown:  Protein: 31% | Fat: 20% | Carb: 48%

Nutrients, Serving

Protein: 36 g
Fat: 10 g
Carbs: 56g
Fiber: 10 g
Sodium: 586 mg
Sat. Fat: 4 g

Ingredients (serves 4)

• 1 lb. 93% lean ground meat (turkey, pork, or beef)
• 1 large yellow onion, chopped
• 1 8 oz. package elbow macaroni, whole wheat
• 2 cups low-sodium beef broth
• 1 14.5 oz. can diced tomatoes, no added salt
• 1 8 oz. can tomato sauce, no added salt
• 1/2-1tsp. dried oregano, leaves
• 1 tsp. garlic powder
• 2 tsp. paprika
• 1 tbsp. chili powder (optional)
• 1/2 tsp. salt
• ½ tsp. black pepper
• 2 medium-sized yellow squashes, sliced

Directions

1. In a large sauce pan, cook the meat and onions over high heat for about 8 minutes or until the meat is no longer pink, drain.  Be sure to stir frequently to prevent the onions from burning.
2. While the meat is cooking, wash and dry the squash.  Cut each squash lengthwise and then slice each piece to make ¼ inch pieces.
3. Add the beef broth and bring to a boil.  Stir in remaining ingredients and return to a boil.  Cover and reduce the heat to medium and simmer for about 10 minutes or until the macaroni is tender.  Throughout the cooking, quickly stir every couple of minutes to prevent it sticking to the bottom of the pan.
4. Serve immediately by evenly dividing the goulash between four plates.

Notes:  Nutrition analysis is based on the use of 93% lean ground beef and exclude optional ingredients.

Tips

• Double the recipe and freeze half of it for a quick meal a couple of weeks later.  Jest place it in the microwave, with a damp paper towel over the frozen goulash and microwave for two minutes to thaw.  Stir, cover, and cook for an additional 2-3 minutes until heated through.
• Change up the spices by adding cumin or curry instead of the chili powder.
• Add ¼ tsp. of crushed red pepper in step 3 to add a bit of spicy hot to the dish
• Consider topping with a bit of your favorite shredded cheese, about 1 oz. per serving.  Just remember this does add calories.

Thinking Outside the Box

The nutritional quality of a meal does not rest on how pretty and neat the plate looks. Special equipment and, fancy cutting skills, or time spent preparing the meal are not as important as choosing the items that you use in your meal. Your body doesn’t know if the dish was photo-worthy or messy looking. Some of the most comforting and flavorful meals may not look extravagant, like the picture of healthy meals posted on social media and magazines, but this doesn’t mean they are of poorer nutrition quality. The body processes the nutrients in messy-looking meals and photo-worthy dishes the same way!  Read more on how this one pot meal is Dietitian Approved!

Notes: Nutritional Analysis based on the use of ground beef and excludes optional ingredients.