WEIGHT MANAGEMENT SERVICE
ESTABLISHED 2017
About the Recipe
One-Pot Goulash Pasta is a hearty, comforting meal that combines rich, smoky flavors with the convenience of minimal cleanup. Inspired by traditional goulash, this dish brings together lean minced meat, paprika, vegetables, and pasta all cooked in one pan, allowing the ingredients to absorb deep, savory flavors. It’s a balanced, protein-rich meal that’s perfect for busy weeknights, offering both nourishment and comfort while being easily adaptable for various dietary needs.
Ingredients
Suitable For:
Weight management
Prediabetes / Type 2 diabetes (moderate-carb, fiber-rich)
Cardiovascular risk patients (lean meat, low-sodium ingredients)
High-protein diet plans
Low-carb / calorie-controlled diets (use whole wheat or legume-based pasta)
PCOS-friendly meal plans
Standard Portion (1 Serving – ~350g)
100g lean beef or turkey mince
75g whole wheat or chickpea pasta (uncooked weight)
½ cup chopped onion (~60g)
1 garlic clove, minced
½ cup chopped bell peppers (~75g)
½ cup chopped tomatoes or canned tomatoes (~120g)
1 tsp olive oil
1 tsp smoked paprika
½ tsp dried oregano or thyme
200ml low-sodium beef or vegetable stock
Salt and black pepper, to taste
Optional: fresh parsley or grated reduced-fat cheese for garnish
Ingredients (1 Serving)
100g lean beef or turkey mince
75g whole wheat or chickpea pasta (uncooked)
½ cup onion, chopped
1 garlic clove, minced
½ cup bell peppers, chopped
½ cup chopped or canned tomatoes
1 tsp olive oil
1 tsp smoked paprika
½ tsp dried oregano or thyme
200ml low-sodium stock
Salt and black pepper
Optional: parsley or reduced-fat cheese
Preparation
Preparation (Expanded)
Prep ingredients: Chop onions, garlic, and bell peppers. Measure pasta and stock.
Cook the mince: Heat 1 tsp olive oil in a large, deep pan over medium heat. Add the lean mince and cook until browned, breaking it up with a spoon.
Sauté vegetables: Add chopped onions and garlic to the pan. Cook 3–4 minutes until softened. Add bell peppers and cook another 2 minutes.
Add spices and liquid: Stir in smoked paprika and oregano. Add chopped tomatoes and stock. Mix well.
Cook pasta: Add uncooked pasta directly to the pan. Bring the mixture to a simmer, cover, and cook for 10–12 minutes (or according to pasta package instructions), stirring occasionally to prevent sticking. Add a splash of water if needed.
Season and finish: Taste and adjust salt and pepper. Stir well. Garnish with fresh parsley or a small sprinkle of reduced-fat cheese if desired.
Serve: Serve hot as a one-pot meal.
Nutritional Value (Approximate Per Serving)
Nutrient | Amount per Serving (Approx.) |
Calories | ~400 kcal |
Protein | 30–32 g |
Carbohydrates | 35–40 g |
Fat | 10–12 g |
Fiber | 6–8 g |
Weight Loss (~350 kcal)
Reduce pasta to 60g uncooked
Increase vegetables to add volume
Prediabetes / Type 2 Diabetes
Use whole wheat, chickpea, or lentil pasta for lower glycemic load
Avoid added sugar in canned tomatoes
High Cholesterol
Use lean turkey or chicken mince
Skip or minimize oil
Hypertension
Use low-sodium stock and canned tomatoes
Season with herbs and spices instead of salt
High-Protein Diet Plan
Increase mince to 120g
Protein rises to ~40 g per serving