Hungarian Turkey Goulash
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.
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 15.2 mg | (127 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 506 mg | (13 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 143 mg |
Ingredients
- Ingredients
- 5 small onions (about 9 ounces)
- 1 ½ lbs boneless Turkey stew meat (leg or thigh meat)
- 2 Tbsps Canola oil
- salt
- peppers
- ½ Tbsp ground paprika (hot)
- 2 Tbsps ground paprika (sweet)
- 2 garlic cloves
- 1 lemon
- 1 tsp Caraway
Preparation steps
Peel the onions and cut into very thin strips.
In a bowl, mix turkey with 1 tablespoon oil. Season with salt and pepper.
Heat the remaining oil in a heavy pot. Add onions and cook over medium heat, stirring frequently, until translucent, 10-12 minutes.
Add meat to pot, cover and cook until staring to brown, about 10 minutes, stirring occasionally.
Sprinkle turkey with both kinds of paprika and stir to coat.
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.
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.
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.