Turkey Goulash
This low-calorie dish is an excellent source of a variety of different B vitamins. This sauerkraut not only provides an extra kick of vitamin B12 but also promotes a functioning intestinal flora thanks to the lactic acid bacteria it contains.
Turkey goulash is delicious accompanied by parsley potatoes, which also provide satiating fiber.
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 590 mg | (15 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 60 mg |
Ingredients
- Ingredients
- 4 onions
- 1 ½ lbs Turkey stew meat
- 3 Tbsps olive oil
- 3 Tbsps sweet ground paprika
- salt
- peppers
- ¾ cup mild Cider (or apple juice)
- 1 ¾ cups Chicken broth
- 1 ½ lbs Sauerkraut
- 1 tsp Caraway
- 2 bay leaves
- 1 lemon
- 5 ozs Yogurt (low-fat)
- 3 sprigs parsley
Preparation steps
Peel the onions and cut into very thin strips.
Rinse the turkey, pat dry and combine in a bowl with half the oil and paprika and season with salt and pepper.
Heat the remaining oil in a heavy pot over medium heat. Add onions and meat and cook together, stirring frequently, 5-6 minutes.
Sprinkle remaining paprika over turkey mixture then pour in cider and chicken stock. Cover and simmer for 10 minutes.
Add the sauerkraut, caraway seeds and bay leaves and continue to simmer for another 30 minutes.
Meanwhile, rinse the lemon in hot water, wipe dry and finely grate the zest. Mix the zest with the yogurt in a bowl and season with salt and pepper.
Season goulash generously with salt and pepper. Rinse the parsley, shake dry, pluck leaves and finely chop. Stir into goulash. Serve the goulash with the lemon yogurt.