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Turkey Bolognese (Weeknight Version, 42 g Protein)

Weeknight Turkey Bolognese

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Lean ground turkey browned hard over a classic onion, carrot, and celery soffritto, simmered with crushed tomatoes and finished with a splash of milk, tossed with whole wheat pasta. Six protein-packed servings in 35 minutes, and the sauce freezes beautifully.
Prep Time 10 minutes
Cook Time 35 minutes
Servings: 6 servings
Course: Dinner
Cuisine: Italian
Calories: 551

Ingredients
  

  • 1 tbsp olive oil
  • 1 cup finely chopped yellow onion
  • 1 cup finely chopped carrot
  • 0.5 cup finely chopped celery
  • 4 cloves garlic
  • 2 lb 93% lean ground turkey
  • 2 tbsp tomato paste
  • 28 oz canned crushed tomatoes
  • 1 tsp dried oregano
  • 0.75 tsp salt
  • 0.5 tsp black pepper
  • 0.5 cup low fat milk
  • 12 oz whole wheat pasta
  • 0.5 cup grated parmesan cheese

Equipment

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Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrot, and celery and cook 6 to 7 minutes, stirring now and then, until soft and just starting to brown. Add the minced garlic and cook 1 minute.
  2. Push the vegetables to the sides, turn the heat to medium-high, and add the turkey in large chunks. Let it sit 3 minutes without stirring so it browns on the bottom, then break it up and cook 4 to 5 more minutes until no pink remains and it reaches 165°F.
  3. Stir in the tomato paste and cook 1 minute, stirring constantly, until it darkens a shade and coats the meat.
  4. Add the crushed tomatoes, oregano, salt, and pepper. Rinse the tomato can with 0.5 cup of water and add that too. Bring to a simmer, then lower the heat and cook uncovered 20 minutes, stirring occasionally, until thick enough to mound on a spoon.
  5. While the sauce simmers, bring a large pot of salted water to a boil and cook the pasta 1 minute less than the package says. Save 0.5 cup of the pasta water, then drain.
  6. Stir the milk into the sauce and simmer 2 more minutes. Taste and add a pinch more salt if it needs it.
  7. Add the drained pasta to the sauce with a splash of the pasta water and toss 1 minute over low heat so the sauce clings to the noodles.
  8. Divide among six bowls and top each with parmesan. Serve hot.

Nutrition

Calories: 551kcalCarbohydrates: 52.9gProtein: 41.9gFat: 19.4gSaturated Fat: 5.4gCholesterol: 119.1mgSodium: 777.5mgPotassium: 942.1mgFiber: 8.2gSugar: 11gVitamin C: 17.5mgCalcium: 226.8mgIron: 4mg

Notes

For the deepest flavor, let the sauce simmer 10 extra minutes if you have them. If you're feeding fewer than six, keep the sauce and pasta separate and combine only what you're eating tonight. Nutrition is calculated per serving from the listed ingredients and may vary with brands and substitutions.

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