I’ll be honest. I never was a big fan of goulosh when growing up. Our version was simply spaghetti, just with elbow noodles instead of spaghetti noodles. It was loaded with cheap, fatty ground beef, overly processed elbow noodles, and tomato sauce.
The other day I was looking for a new option. Something yummy that would fill me up, introduce a few more carbs into my system, and fill my sudden craving for the goulosh of my childhood.
This goulosh can be altered in so many ways. Add veggies of any type. Puree them in the blender to add to the tomato sauce. Leave the curds in the cottage cheese or blend it smooth. Add the pasta or skip it. Its all up to you!
Trim Healthy Goulosh
Serves 2 people
- 1/2 Cup cooked Quinoa
- 2 Tbsp Cottage Cheese (2% fat or less)
- 4 oz Lean Ground Turkey (93% fat free or higher)
- 2 oz Dreamfields Elbow Macaroni
- 1/2 Cup Pizza Sauce (sugar-free)
- 2 tsp Parmesan Cheese
- Optional, Sprinkle of Low Fat Mozzarella
- Cook ground turkey in a skillet, seasoning as desired. Garlic powder, onion powder, salt, and pepper are good, simple options. Italian seasoning is another good option.
- In a small saucepan, cook the macaroni.
- Drain as much fat as possible from the turkey.
- Add the pizza sauce to the skillet and combine.
- Add the quinoa, noodles, and cottage cheese. Combine and cook until heated through evenly.
- Sprinkle the parmesan on top and add the mozzarella, if desired.
- Allow cheese to melt naturally.
As written this meal consists of approximately 8 gram of fat, and 15 grams of carbs.
The noodles I use in this are Dreamfields, which are supposed to be low carb, diabetic friendly, and are allowed on the THM plan. There is a lot of debate about the truth in the “protected carb” claim of Dreamfields, but I have found that we do not have the issues with sugar spikes when we eat Dreamfields pasta in our house, the way we do with the regular pasta. And we like the taste. However, you can feel free to add more pasta if you are not worried about the carbs, or sub for a whole wheat pasta. Or skip it all together. Just be aware that any change you make will also alter your fat and carb count.
THM’ers: The way I wrote this recipe, it is just barely a crossover. I allow myself to have these on occasion because I am losing well and nursing a 5 month old every few hours.
If you want to be more conservative on the fat (to make it an E) wash the lean ground turkey to eliminate the grease, make sure to use fat free cottage cheese, skip the parmesan, and make sure not to add the optional mozzarella. You can also lower the amount of turkey and add some scrambled egg whites which blend wonderfully with the ground turkey. Because it is just barely a crossover, it should be fairly simple to reduce the fat content. Just check your ingredients to make sure it fits within the E parameters.
If you would like to make it an S meal (lower in carbs and higher in fat), use half the quinoa, and increase the turkey. You can also increase the bulk of the turkey inexpensively with some scrambled eggs. Feel free to use a whole egg in this instance as the fat is appropriate in the S category.