Turkey Goulash and Bread

I asked Trent what he wanted for dinner and he picked turkey goulash. I threw in some cabbage because I had it sitting around, and it fit in pretty well. The red peppers I had bought at Costco and froze, which seemed to work great, and they cost less than half as much as the red peppers at the grocery store right now. This recipe uses a ton of paprika, but I found a discount brand version at Albertson's for a buck, compared to the four bucks or so that the usual suspects in the spice aisle charge. Even without a whole grain--which I would have had if the bread had been homemade--I think this was good enough to rate an Excellent Nutrition. And it was well under budget! Nugget used to eat this, and everything in it is something he likes, but he wouldn't take a single bite tonight. Maybe next time. It's one of Trent's favorites, it's super easy, low-calorie and low-fat in addition to nutrition-packed, and I enjoy it. We will definitely be eating it again, and again.

Ingredient	Nutrition	Cost
Lean ground turkey (93/7)	Iron (10%), Protein (22 g). Good source of Niacin, very good source of Selenium.	$3.41
Fresh white onion	Vitamin C (3%).	$0.45
Frozen red bell peppers	Fiber (1 g/3%), Vitamin A (25%), Vitamin C (49%), Iron (1%). Very good source of Vitamin E, Vitamin K, Thiamin, Niacin, Vitamin B6, and Manganese.	$1.93
Fresh organic baby carrots	Vitamin A (77%), Fiber (1 g/3%). Very good source of Vitamin K and Manganese.	$0.50
Fresh red potatoes (with peel)	Vitamin C (33%), Fiber (2 g/9%), Iron (4%). Good source of Vitamin B6, Potassium	$1.25
Canned organic tomato sauce	Vitamin C (7%), Vitamin A (5%), Iron (5%), Fiber (5%). Very good source of good source of Vitamin K, Thiamin, Riboflavin, Niacin, Potassium, and Manganese.	$0.64
Organic chicken broth	Good source of Niacin, Vitamin B12, and Selenium.	$0.92
Fresh cabbage	Fiber (1 g/6%), Protein (1 g), Vitamin A (1%), Vitamin C (47%), Calcium (4%), Iron (1%).	$0.32
Paprika	Vitamin A (21%), Vitamin C (2%), Iron (3%). Very good source of Dietary Fiber, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, and Potassium	$0.15
Caraway seeds	Fiber (2%), Calcium (1%), Iron (1%).	$0 (part of a wedding present)
Nonfat plain greek yogurt	Vitamin A (5%), Vitamin D (5%), Calcium (8%), Protein (3 g). Good source of Vitamin B12, Pantothenic Acid, Potassium, Zinc. Very good source of Riboflavin, Phosphorus.	$1.50
French bread	Fiber (1 g/4%), Protein (5 g), Iron (8%)	$0 (free with grocery purchase and coupon)
Total	Fiber (6 g/32%), Protein (31 g), Iron (33%), Calcium (13%), Vitamin A (134%), Vitamin C (141%).	$11.07

Cost per person: $2.21
Nutritional Goals: Excellent Vitamin A and Vitamin C; Good Fiber and Iron; Fair Calcium. Lean protein source.



Recipe for turkey goulash here. I don't bother with the bacon--it wasn't even in the recipe I originally used in (now-defunct) Cookie magazine--and I throw in a lot more veggies than called for in this write-up.