Whole-Grain American Chop Suey with Vegetables

American chop suey or goulash is an easy dish that combines ground meat, Italian seasonings, pasta, vegetables, and tomato sauce to form a one-pot meal. With a few modifications like using whole-grain pasta, lean ground turkey or vegetable protein, and extra vegetables, you can make American chop suey or goulash healthier while retaining its heartiness and flavors. It's a great dish for family dinners and potlucks. 

Variations and Serving Suggestions

• For a plant-based protein, use soy protein instead of ground turkey. Try frozen or ready-to-use vegetable or soy protein, or rehydrated dried TVP or TSP before using it. 
• For a satisfying texture, use leftover shredded or cubed skinless chicken instead of ground turkey. 
• For a sweet flavor, add ½-1 can of frozen corn when you add the tomatoes. 
• For extra vegetables, stir in fresh spinach leaves when you add the tomatoes, and allow them to wilt before serving. Any leftover cooked vegetables are also good choices. Try mushrooms, red bell peppers, broccoli or green beans. 
• For a low-carb or keto version that’s also gluten-free, use shirataki (konjac) noodles instead of whole-grain pasta.
• For a satisfying and balanced meal, serve your American chop suey with a side salad with balsamic vinaigrette or another light dressing. 
• Top your bowl with cheese, sliced avocado, fresh parsley, or a spoonful of low-fat sour cream.

Recipe for Whole-Grain American Chop Suey 

Makes 4 servings

Ingredients:

• 12 ounces of lean ground turkey or soy crumbles (textured vegetable protein)
• 1 tablespoon of olive oil
• 1 medium onion, diced
• 1 green pepper, chopped
• 1 carrot, finely chopped
• 2 cloves of garlic, minced
• 1 can (14.5 ounces) of diced tomatoes (not drained)
• 1 can (8 ounces) of tomato sauce
• 1.5 cups of low-sodium chicken, beef, or vegetable broth
• 6 ounces of whole-grain elbows or other whole-grain pasta
• ½ teaspoon of oregano
• ½ teaspoon of thyme
• ½ teaspoon of paprika
• (optional) ¼ teaspoon of cumin
• Salt and pepper to taste
• (optional garish) chopped parsley, diced red onion, ¼ medium avocado per serving, ½ ounce low-fat cheddar cheese per serving

Instructions:

1. Heat the oil in a large pot. Add the onion, carrot, bell pepper, and garlic. Cook, stirring occasionally, until slightly softened, about 5 minutes.
2. Add the ground turkey or vegetable protein to the pot. Cook until browned throughout, breaking it up as it cooks. 
3. Add the broth and pasta. Bring to a boil, then simmer until the pasta is cooked al dente, about 8-10 minutes. Stir occasionally. Add more broth if needed as the pasta cooks. 
4. Stir in the tomatoes, tomato sauce, spices, and salt and pepper, and heat. 
5. Serve in bowls with any desired garnishes. 

Nutrition information per serving (using ¼ medium avocado and ½ ounce low-fat cheese per serving as a topping): 400 calories; 17 grams of fat; 5 grams of saturated fat; 40 mg of cholesterol; 550 mg of sodium; 38 grams of carbohydrates; 6 grams of sugar; 7 grams of fiber; 30 grams of protein

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