Nutrition per serving may change if servings are adjusted.
1 tablespoon extra-virgin olive oil
1½ cups chopped onion
1 pound lean ground beef
2 large cloves garlic, minced
2 teaspoons paprika
1 teaspoon Italian seasoning
1 teaspoon salt
¼ teaspoon ground pepper
1 (14 ounce) can no-salt-added diced tomatoes, undrained
1 (8 ounce) can no-salt-added tomato sauce
1 cup low-sodium beef or chicken broth
1¼ cups whole-wheat elbow macaroni
Grated Parmesan cheese (optional)
Heat oil in a large saucepan over medium-high heat. Add onion and beef; cook, breaking up meat with a wooden spoon, until no longer pink, about 5 minutes. Add garlic, paprika, Italian seasoning, salt and pepper; cook, stirring, for 1 minute. Stir in tomatoes and their juices, tomato sauce and broth. Bring to a boil. Reduce heat to medium-low, cover and cook for 5 minutes. Add macaroni and cook, uncovered, stirring occasionally, until tender, 6 to 9 minutes. Remove from heat and let stand for 5 minutes before serving. Sprinkle with Parmesan, if desired.
To make ahead: Refrigerate goulash for up to 2 days. Reheat before serving.
418 calories;16 g fat(5 g sat); 7 g fiber; 40 g carbohydrates; 31 g protein; 43 mcg folate; 74 mg cholesterol; 8 g sugars; 1 g added sugars; 1,225 IU vitamin A; 16 mg vitamin C; 73 mg calcium; 5 mg iron; 726 mg sodium; 1,023 mg potassium
Iron (28% daily value), Vitamin C (27% dv), Vitamin A (24% dv)
Carbohydrate Servings: 2½
Exchanges: 3 medium-fat protein, 3 vegetable, 1½ starch, ½ fat