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October 5, 2015

Hearty Turkey Bolognese on Pasta

Post by heartfoodie

Out of all the Italians out there… I married the one that doesn’t like pasta, go figure. I love pasta, meat and cheese, and together it’s love like a sunny Sunday afternoon with no plans or errands to do.  It is also is high in saturated fat, cholesterol and sodium. There are a lot better pasta and meat options for our hearts. So this is my take, a healthier version of one of my favourite foods, bolognese pasta.


Why is this a healthier option?

  1. Ground turkey vs. ground beef. I subbed this bolognese to have ground turkey instead of beef.  Turkey holds a lot of flavours and is a great source of protein. It holds half the bad, heart clogging saturated fat than ground beef.
  2. Whole grain pasta vs. white pasta. Brown pasta is whole grain and enriched with fatty clearing fiber. It has fewer calories, less fat and more protein than white pasta. So it’s a good option if you like a lot of pasta in your diet! 

Skip ahead to the nutritional facts and printer-friendly version of this recipe.


Ingredients:

1 lb lean ground turkey
half box of fiber rich pasta
1 tbsp olive oil
1 chopped white onion
2 chopped celery stalks
2 chopped carrots
handful sliced mushrooms (optional)
3 sliced garlic cloves
1/2 cup low sodium, vegetable (or chicken) broth
2 cups passata
1 tbsp tomato paste
2 tbsp chopped, fresh basil
1 tsp dried oregano
1/4 cup fresh, chopped parsley
salt and pepper to taste
parmesan cheese to serve


6 Easy Steps (Instructions):


Step 1: In a sauce pan, heat olive oil over medium high. Add onions, carrots and celery (and mushrooms if you opted in for that). Cook until onions are translucent. Approximately 5 minutes.

Step 2: Add sliced garlic and cook for another 30 seconds. Add turkey and brown.

Step 3: Once turkey is cooked through, deglaze pan with the vegetable broth.



Step 4:
  Add tomato paste and passata. Stir thoroughly. Season with salt and pepper. Bring to a boil and then reduce to a simmer.

Step 5: Add oregano, basil and parsley and let it cook. The longer the better.

Step 6: When ready to eat, make the pasta by following directions on the box. Cook al dente. Before draining, reserve a cup of water. If your sauce is too dry you can add a bit of the starchy water.



Step 7: Once drained, return the pasta to the pot, mix with sauce and top with parmesan cheese.

Enjoy! Nutritional facts and printer-friendly version of this recipe here.