High-protein turkey and pepper goulash with wholewheat pasta

High-protein turkey and pepper goulash with wholewheat pasta: a hearty recipe with tender turkey breast, red and yellow peppers, tomato purée, ghee and well-seasoned stock.

At a glance

• Serves 2
• Prep time: 12 min
• Cooking time: 20 min
• Total time: 32 min
• Calories: 510 kcal per serving
• Protein: 48 g
• Fat: 9 g
• Carbs: 55 g

Ingredients

• 250g turkey breast
• 1 tbsp tomato purée
• 100g wholewheat pasta
• 100ml chicken stock
• 1 tbsp ghee
• 1 red pepper
• 1 yellow pepper
• 1 tsp paprika and salt

Method

You’ll need: frying pan · saucepan · chopping board · knife · sieve · wooden spoon · ladle

1. Cook the wholewheat pasta in salted water until al dente, then drain. You can save a little of the cooking water if needed.
2. Pat the turkey breast dry and cut it into cubes. Wash and deseed the peppers and dice them too.
3. Heat the ghee in a large frying pan and brown the turkey breast all over until it takes on colour. Briefly fry the tomato purée and paprika with it, so the roasted flavours become more intense.
4. Add the peppers and chicken stock to the pan, stir everything together and braise, covered, for 10–15 min. Season with salt and, if needed, loosen with a little pasta water.
5. Let the goulash reduce briefly, uncovered, until the sauce thickens slightly. The turkey should stay juicy.
6. Put the wholewheat pasta on plates and serve the turkey and pepper goulash on top or alongside. Serve hot.

Good to know

A dish like this just feels good when you want something filling and uncomplicated. Warm, savoury and easy for every day. No frills, but plenty of flavour.

Swaps

Turkey breast → chicken breast (lean meat with lots of protein and a similar nutritional profile) Wholewheat pasta → lentil pasta (more protein and fibre) Ghee → olive oil (more monounsaturated fatty acids, easy for everyday cooking) Chicken stock → homemade stock without additives (less sodium and ingredients you control)

Allergens

The recipe contains gluten from the wholewheat pasta and, depending on the stock, may contain celery. Ghee is usually very low in lactose. It's well suited to children, and during pregnancy it's fine as long as the turkey is cooked through. Contains: milk.

Frequently asked questions

Which vitamins are in peppers?

Red and yellow peppers contain a particularly large amount of vitamin C. They also contain carotenoids, with red peppers usually having a higher share of certain pigments.

Is tomato purée interesting nutritionally?

Yes, tomato purée contains concentrated lycopene and smaller amounts of potassium. The content can vary a little with processing and brand.

What does turkey breast provide besides protein?

Turkey breast brings B vitamins such as niacin and vitamin B6, as well as minerals like phosphorus and selenium. Its fat content stays fairly low compared with many other cuts of meat.

Is paprika just a spice, or does it matter nutritionally?

It provides small amounts of carotenoids. However, the amounts used usually matter more for flavour than for nutrition.