Low-Carb Goulash: A Hearty and Satisfying Recipe
Introduction
Low-Carb Goulash is a flavorful and nutritious dish that perfectly balances comfort and health. This recipe features a delightful combination of fresh vegetables, lean meats, and aromatic seasonings. Ideal for meal prep or family dinners, this goulash is not only low in carbs but also packed with protein and flavor. It’s a versatile dish that can be tailored to your taste preferences, whether you choose to add noodles or keep it strictly vegetable-based.
Nutritional Information
Serving Size: 1 cup (approximately 250g)
- Calories: 350
- Total Fat: 24g
- Saturated Fat: 10g
- Cholesterol: 90mg
- Sodium: 600mg
- Total Carbohydrates: 12g
- Dietary Fiber: 4g
- Net Carbs: 8g
- Sugars: 4g
- Protein: 28g
- SmartPoints (WW): 6 points per serving
Ingredients
Main Ingredients
- 3 medium zucchinis: Sliced into half-moons (approximately 3 cups).
- 3 medium yellow squashes: Sliced (approximately 3 cups).
- 1 (28-ounce) can petite diced tomatoes: Ensure they are without added sugars.
- 1 small yellow onion: Diced finely.
- 1 pound country mild sausage: Fresh from your local butcher for enhanced flavor.
- 1 pound extra-lean ground sirloin: A great source of lean protein.
- 1 clove garlic: Minced for depth of flavor.
- Pink sea salt: To taste.
- Black pepper: Freshly ground, to taste.
- Fresh mozzarella: For topping, optional but recommended.
Optional Add-Ins
- Carb-nada noodles: A low-carb pasta option, if desired.
Preparation Instructions
Step 1: Gather Your Ingredients
Start by gathering all the ingredients and measuring them out. This will streamline the cooking process and ensure that you have everything ready at hand.
Step 2: Prepare the Vegetables
Wash and slice the zucchinis and yellow squashes into half-moons. Dice the onion and mince the garlic. Having everything prepped will make cooking more efficient.
Step 3: Cook the Sausage
In a large skillet or pot, heat a tablespoon of olive oil over medium heat. Add the country mild sausage, breaking it apart with a spatula. Cook until browned and cooked through, approximately 5-7 minutes. This step adds a rich flavor to the dish.
Step 4: Brown the Ground Sirloin
Once the sausage is browned, add the extra-lean ground sirloin to the skillet. Cook for an additional 5-7 minutes, stirring occasionally, until the meat is fully browned and crumbly. The combination of these meats creates a hearty base for the goulash.
Step 5: Sauté the Aromatics
Add the diced onion and minced garlic to the meat mixture. Sauté for about 3-4 minutes until the onion becomes translucent and the garlic is fragrant, infusing the dish with wonderful flavors.
Step 6: Add the Vegetables
Next, add the sliced zucchinis and yellow squashes to the skillet. Stir well to combine with the meat and onion mixture. Cook for about 5 minutes until the vegetables start to soften but still retain some crunch.
Step 7: Incorporate the Diced Tomatoes
Pour in the can of petite diced tomatoes, including the juice. Stir to combine all ingredients thoroughly. The tomatoes provide acidity and moisture, enhancing the overall flavor profile.
Step 8: Season the Goulash
Sprinkle in the pink sea salt and freshly ground black pepper to taste. Adjust the seasoning according to your preference, ensuring all flavors meld together beautifully.
Step 9: Simmer the Goulash
Lower the heat to medium-low and cover the skillet. Let the goulash simmer for about 15-20 minutes, stirring occasionally. This allows the flavors to deepen and the vegetables to become tender.
Step 10: Prepare Optional Noodles
If you choose to use Carb-nada noodles, prepare them according to the package instructions while the goulash simmers. Once cooked, drain and set aside.
Step 11: Top with Fresh Mozzarella
Once the goulash has finished simmering, remove it from the heat. If desired, top each serving with fresh mozzarella. The heat from the goulash will melt the cheese slightly, creating a creamy finish.
Step 12: Serve and Enjoy
Ladle the Low-Carb Goulash into bowls and serve warm. This dish pairs wonderfully with a light salad or steamed vegetables for a complete meal.
Step 13: Store Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to meld, making it even more delicious the next day.
Tips for Success
- Vegetable Variations: Feel free to add other low-carb vegetables such as bell peppers or spinach for extra nutrition.
- Make it Spicy: For those who enjoy a kick, consider adding red pepper flakes or diced jalapeños when sautéing the onions and garlic.
- Meal Prep: This dish is perfect for meal prepping. Make a large batch and portion it out for quick lunches or dinners throughout the week.
Health Benefits
This Low-Carb Goulash is rich in protein from the sausage and ground sirloin, making it a filling and satisfying dish. The combination of zucchini and yellow squash provides essential vitamins and minerals, along with dietary fiber that supports digestive health. With minimal carbohydrates, this dish is ideal for anyone following a low-carb or ketogenic diet.
Ideal Occasions for Serving
- Family Dinners: A wonderful option for a comforting family meal.
- Meal Prep: Perfect for planning ahead for lunches or busy weeknights.
- Game Day: Serve it as a hearty dish during game day gatherings or parties.
Conclusion
Low-Carb Goulash is a deliciously satisfying dish that fits seamlessly into a ketogenic lifestyle. With a blend of hearty meats, fresh vegetables, and rich flavors, it’s sure to please everyone at the table.
Final Thoughts
Cooking can be both enjoyable and rewarding when you create dishes that nourish your body while satisfying your taste buds. This Low-Carb Goulash is not only simple to prepare but also a wonderful way to incorporate more vegetables into your diet without sacrificing flavor. Gather your ingredients, follow these easy steps, and indulge in a comforting bowl of goulash that you can feel good about! Enjoy!