Looking for a runner-friendly recipe that the whole family will enjoy? Look no further. Turkey Bolognese is a hearty meal that even picky kids or your spouse will enjoy. With over 16 grams of protein per serving, it makes a great post-run meal.
Print
Turkey Bolognese
- Total Time: 55 minutes
Description
Comfort Food Meets Health and Nutrition
Bolognese often conjures feelings of comfort and luscious bowls of pasta glistening with a slow-simmered sauce. This recipe aims to provide the same level of flavor and decadence but with lower amounts of fat, and without having to go through the trouble of using fresh tomatoes.
In fact, you might be surprised to find that canned tomatoes give better results than their fresh counterparts, as tomatoes are canned at their peak of ripeness while fresh ones can be of dubious quality especially in the off-season.
Slow Cooked Flavor Under an Hour. It’s Possible!
While the cooking time is under an hour and much of it is hands off, don’t rush through it. Properly cooking the vegetables will ensure you don’t end up with crunchy, uncooked vegetables with the sharp raw taste of onions and carrots.
And, the slow simmer is necessary for the flavors to meld together and keep the turkey from getting tough. Some might say that turkey bolognese under ready in less than an hour is cheating, but we think it’s smart time management with results that could rival any gourmet restaurant!
Healthy Substitutes Without Compromise
In this recipe, traditional beef is replaced by turkey, and there’s neither heavy cream nor milk, because it tastes rich and decadent just as it is. As an added bonus, no dairy or alcohol means that it’s Paleo-friendly and Whole30 compliant! Turkey Bolognese can be made in advance and eaten over the next few days, and it freezes well too.
Do you track your meals using MyFitnessPal? If so, simply scan the following barcode to quickly enter your item into your food tracking:
Ingredients
1 tablespoon olive oil
1 lb. (450 g) ground turkey (dark meat will add more fat, but also more flavor)
2 carrots, diced small
2 cloves garlic, minced
1 onion, diced small
2 celery sticks, diced small
2–14 oz. (400 g) cans chopped tomatoes
Salt and pepper to taste
¼ teaspoon chili flakes
4 tablespoons basil, chopped
4 tablespoons parsley, chopped
Instructions
- Heat the oil in a large pot over medium heat. Cook the ground turkey for 5-7 minutes until starting to brown. Remove from pan and set aside, reserving the juices.
- In the same pan, add carrots, garlic, onion and celery. Sauté until onions are softened and are starting to turn golden, about 10 minutes. You want the vegetables to look appetizing and no longer raw, as the slow cooking process brings out their sweetness. Add the cooked turkey back, along with the chopped tomatoes, spices, and herbs.
- Season to taste with salt and pepper. Stir to combine. As it starts to boil, lower the heat and simmer for 45 minutes, stirring occasionally. You do not want to rush this part, as the longer the turkey bolognese simmers, the more concentrated the flavors will be. Be sure to check on it regularly and make sure it does not stick or start to burn.
- Serve over pasta or zucchini noodles. This sauce is also great in baked zucchini boats, or our Bolognese Stuffed Peppers recipe where eggs are cooked right in the sauce.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: dinner
- Cuisine: Italian
Nutrition
- Serving Size: 6
- Calories: 180 grams
- Fat: 9 grams
- Carbohydrates: 9 grams
- Fiber: 2 grams
- Protein: 16 grams
- About the Author
- Latest Posts
Steve Carmichael is a running coach, sports performance coach, nutrition coach and has been a recreational runner for over 18 years. Steve holds multiple certifications as a certified running coach through the RRCA and USA Track and Field as well as he is a NASM certified personal trainer, and PN1-L1 certified nutrition coach.
Steve has been coaching since 2010 and has helped thousands of runners online and in the Central Ohio area maximize performance and run injury-free.
Steve is the founder of RunBuzz and Run For Performance.com. If you are interested in working with Steve though his online running and strength coaching services, feel free to reach out.
