The Lean Bolognese Sauce

Its rare to find a person who does not like pasta! Pasta is like a blessing to us 🙂 and I personally love to indulge myself regularly in a hearty plate of Pasta. It is the perfect meal after a long day, comfort food on a rainy day (like today 😛 ) and also helps you energize for a good session of workout! I have been experimenting with Pasta and different sauces since a long time, I am yet to try my hands on ravioli and lasagna though and also try to make pasta from scratch but despite the less adventures on the pasta making side, I have had quite some adventures and failures too while making different pasta sauces! 

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I usually order a hearty plate of pasta after a long day of exploring too!

I always try to make a leaner, healthier version of the food I love…be it ice-cream or minced turkey gravy So next up my list was making a version of bolognese sauce with lean meat. Once again I choose to work with turkey. This meat is flavorful, does not have a long cooking time, can be used in a variety of dishes and is available in a lean version..I was cooking with minced turkey which is 90% Lean. 

 

This bolognese sauce can be used in multiple ways, the best would be topped on some spaghetti 😉 but you thicken it more to use it on Lasagna, or with any other pasta of your choice! 

I do not use the traditional recipes which are available, most of my recipes are fusion of these recipes with my technique of simplifying it to cut out the cooking time and make it leaner. From the requests for second helpings and clean plates post dinner I can assure you guys that this tastes good too 🙂  

The traditional recipes for lasagna work with beef and need a lot of time to simmer …some recipes I read said you need to let the sauce simmer for 4 hours!! I am sure it will taste delicious but I haven’t worked with that meat yet and 4 hours seemed a bit too long for me. (Although I would be interested in making it once as a challenge). With that being said lets get to the basics of this recipe. 

The Basics of Bolognese Sauce

  1. The consistency is the key here, the sauce should not be so thick that it dries up by the time you serve it with the pasta and not so thin that it resembles a soup. So don’t add water in the sauce till it is utterly essential.
  2. This sauce does not have a lot of spices, it’s flavor is derived from enhancing the flavors of the meat, tomatoes and onions with salt & pepper. Yes its that easy 😉 
  3. Add wine!! A splash of white or red wine gives a great depth to the sauce which you will love. 

Ingredients

7 oz Minced Lean Turkey 

2 large tomatoes chopped fine

2 medium sized onions chopped fine

7-8 cloves of garlic

1 tablespoon Hunt’s Tomato Paste No Salt Added, 6 Oz., Pack of 12

Salt to taste

1 tablespoon Pepper pepper powder

1 teaspoon dried Oregano

1 tablespoon Red wine

1 tablespoon milk or whole cream as per your preference

1 tablespoon Olive Oil 

1 packet Protein SpaghettiPasta

Instructions

Add pasta to boiling salted water and boil for 10-11 minutes depending on the consistency you need. Drain (reserve a bit of pasta water for the gravy) coat with a small amount of olive oil and set aside. You can cook the pasta in the end too, I usually like to cook it before serving the meal so it stays plump and fresh.

In a deep pan,  heat olive oil and sautee garlic till its raw flavor is gone. IMG_20180501_152513.jpg

Add in chopped onions and let them tenderize. (Pro-tip : sprinkle some salt over the onions once you add them to the pan so they tenderize well! ) Once the onions are soft add in the chopped tomatoes, cover and let them cook till mushy. 

 

After the tomatoes look cooked, add the turkey meat, stir in well and cover and let is cook. The turkey while it cooks becomes more juicy adding in to the whole gravy. Chances are after this you may not have to add any water to change the consistency of the gravy.   

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Add the tomato paste, salt and pepper at this stage

 

Let the turkey cook for around 10 mins on a low flame so it simmers softly, check the consistency and flavor after 10 minutes and add the red wine to the sauce. Cover and let it cook for another 5 minutes. 

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Add the milk (this is an optional step you can opt out of adding the milk if you wish) 

Cover and let the sauce simmer on low flame for another 12 minutes. Keep it covered till ready to be served. 

Serve with a dollop of spaghetti and enjoy 🙂 

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The Lean Bolognese Sauce
Ingredients

  • 7 oz Minced Lean Turkey
  • 2 large tomatoes chopped fine
  • 2 medium sized onions chopped fine
  • 7-8 cloves of garlic
  • 1 tablespoon tomato paste
  • Salt to taste
  • 1 tablespoon black pepper powder
  • 1 teaspoon dried oregano
  • 1 tablespoon Red wine (optional but recommended)
  • 1 tablespoon milk or whole cream as per your preference (optional)
  • 1 tablespoon olive oil
  • 1 packet Protein Pasta
Instructions

  • Add pasta to boiling salted water and boil for 10-11 minutes depending on the consistency you need. Drain (reserve a bit of pasta water for the gravy) coat with a small amount of olive oil and set aside.
  • In a deep pan,  heat olive oil and saute garlic till its raw flavor is gone. Add in chopped onions and let them tenderize.
  • Once the onions are soft add in the chopped tomatoes, cover and let them cook till mushy.
  • Add the tomato paste, salt and pepper at this stage
  • After the tomatoes looks cooked, add the turkey meat, stir in well and cover and let it cook.
  • Let the turkey cook for around 10 minutes on a low flame so it simmers softly, check the consistency and flavor after 10 minutes and add the red wine to the sauce. Cover and let it cook for another 5 minutes.
  • Add the milk (this is an optional step you can opt out of adding the milk if you wish)
  • Cover and let the sauce simmer on low flame for another 12 minutes. Keep it covered till ready to be served.
  • Serve with a dollop of spaghetti and enjoy 🙂
Nutrition Facts
Servings 4
Amounts per Serving
Calories 278
% Daily Value*
Total Fat 6.6g 9%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 594mg 26%
Total Carbohydrate 39.8g 14%
       Dietary Fiber 3.6g

       Total Sugars 5g

13%
Protien 16.8g                 
Vitamin D 0mcg
Calcium 40mg 3%
Iron 2mg 14%
Potassium 320mg 7%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Recipe analyzed by https://www.verywellfit.com/

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