EatSmarter exclusive recipe

Hungarian Turkey Goulash

with Garlic and Lemon
4.142855
Average: 4.1 (14 votes)
(14 votes)
Hungarian Turkey Goulash

Hungarian Turkey Goulash - The classic Hungarian stew is reinterpreted with turkey

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Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
368
calories
Calories

Healthy, because

Even smarter

Nutritional values

Instead of pork, this healthier goulash utilizes braised lean turkey. Turkey contains large amounts of zinc, iron, niacin, and protein. This combination has a positive effect on blood and iron levels and is particularly beneficial during pregnancy and menopause.

This protein-rich dish still needs some complex carbohydrates for a better distribution of nutrients. Simply try adding boiled potatoes or whole-wheat noodles.

1 serving contains
(Percentage of daily recommendation)
Calorie368 kcal(18 %)
Protein42 g(43 %)
Fat20 g(17 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.2 mg(127 %)
Vitamin B₆0.5 mg(36 %)
Folate40 μg(13 %)
Pantothenic acid1.8 mg(30 %)
Biotin5.1 μg(11 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C3 mg(3 %)
Potassium506 mg(13 %)
Calcium49 mg(5 %)
Magnesium33 mg(11 %)
Iron3.4 mg(23 %)
Iodine4 μg(2 %)
Zinc3.9 mg(49 %)
Saturated fatty acids5.6 g
Uric acid266 mg
Cholesterol143 mg
Development of this recipe:

Ingredients

for
4
Ingredients
5
small Onions (about 9 ounces)
1 ½ pounds
boneless Turkey stew meat (leg or thigh meat)
2 tablespoons
½ tablespoon
2 tablespoons
2
1
1 teaspoon
Preparation

Kitchen utensils

1 Pot (with lid), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Fine grater, 1 Lid, 1 Measuring cups

Preparation steps

1.
Hungarian Turkey Goulash preparation step 1

Peel the onions and cut into very thin strips.

2.
Hungarian Turkey Goulash preparation step 2

In a bowl, mix turkey with 1 tablespoon oil. Season with salt and pepper.

3.
Hungarian Turkey Goulash preparation step 3

Heat the remaining oil in a heavy pot. Add onions and cook over medium heat, stirring frequently, until translucent, 10-12 minutes.

4.
Hungarian Turkey Goulash preparation step 4

Add meat to pot, cover and cook until staring to brown, about 10 minutes, stirring occasionally.

5.
Hungarian Turkey Goulash preparation step 5

Sprinkle turkey with both kinds of paprika and stir to coat.

6.
Hungarian Turkey Goulash preparation step 6

Add just enough water to cover turkey approximately 2 cups. Season with salt and pepper. Cover and simmer over medium heat until turkey is very tender, about 35 minutes.

7.
Hungarian Turkey Goulash preparation step 7

Peel garlic. Rinse lemon in hot water, wipe dry and grate the zest. Finely chop the garlic and zest with some salt and the caraway seeds. 

8.
Hungarian Turkey Goulash preparation step 8

When the turkey is tender, return liquid to a boil and cook until reduced. Stir in garlic mixture, season with salt and pepper, and serve.