One-Pot Beef & Macaroni Goulash (Healthy American Style)

This recipe (often called American Goulash) utilizes a one-pot “simmer-in” technique where the pasta is cooked directly in the tomato-beef broth rather than boiling water. This method allows the macaroni to release its starches directly into the liquid, naturally thickening the sauce while absorbing the savory flavors of the beef and aromatics. By swapping traditional high-fat cuts for lean ground beef and incorporating smoked paprika, we achieve a nutrient-dense, high-protein meal that mimics the depth of a slow-cooked stew in just 30 minutes.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 20 Min
• Total Time: 30 Min
• Yield: 4 Servings
• Calories: 410 kcal per serving

Ingredients:

The Protein & Pasta

• 1 lb Lean Ground Beef (93% lean is best)
• 1.5 cups Elbow Macaroni (Whole-wheat or protein-enriched)
• 1 small Yellow Onion, diced
• 2 cloves Garlic, minced

The Savory Sauce

• 1 can (15 oz) Tomato Sauce
• 1 can (14.5 oz) Diced Tomatoes (do not drain)
• 2 cups Low-Sodium Beef Broth
• 1 tbsp Worcestershire Sauce (Essential for umami)
• 1 tsp Smoked Paprika & 1 tsp Dried Oregano
• 1/2 tsp Salt & 1/4 tsp Black Pepper

Finishing Touches

• 1/2 cup Shredded Sharp Cheddar (Optional topping)
• Fresh Parsley, chopped

Preparation Steps:

1. Searing for Flavor

1. In a large pot or Dutch oven, brown the ground beef with the diced onion over medium-high heat for 5–7 minutes.
2. Use a wooden spoon to break the meat into small crumbles. This searing creates the flavor base via the Maillard reaction. Drain excess fat if necessary.

2. Blooming the Spices

3. Add the minced garlic, smoked paprika, oregano, salt, and pepper to the beef. Sauté for 1 minute until fragrant.
4. This “blooming” technique ensures the dried herbs release their oils into the meat fats rather than just floating in the liquid later.

3. The One-Pot Simmer

5. Stir in the tomato sauce, diced tomatoes (with their juices), beef broth, and Worcestershire sauce. Bring to a gentle boil.
6. Stir in the dry macaroni. The pasta will cook in the sauce, thickening the stew naturally.

4. The Final Reduction

7. Reduce heat to low and cover with a lid. Simmer for 10–12 minutes, stirring occasionally to prevent the pasta from sticking to the bottom.
8. The goulash is ready when the macaroni is “al dente” and the sauce has thickened. Turn off the heat and stir in the cheese if using.

Expert Tips:

• Consistency Control: Pasta absorbs liquid at different rates depending on the brand. If the goulash becomes too dry before the pasta is tender, add an extra 1/4 cup of warm beef broth. You want a loose, “stew-like” consistency.
• Veggie Hack: To increase the micronutrient profile without altering the flavor, finely dice a green bell pepper and sauté it along with the onions in step 1.