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Simple Bolognese Sauce

INGREDIENTS

  • 2 28 oz can crushed tomatoes
  • 1 lb ground turkey, 94% lean
  • 1 onion, peeled and diced
    or 1/2 cup frozen chopped onions
  • 2 garlic cloves, chopped fine
    or 1 Tablespoon jarred minced garlic
  • 1 Tablespoon freshly grated parmesan
  • 1 Tablespoon Italian seasoning
  • 1 Teaspoon garlic powder
  • 1 Tablespoon dried parsley

 

PREPARATION

Place diced onions and garlic in a medium saucepan and cook on medium-high for 1-2 minutes.

Add a few tablespoons of water once simmering if the pan starts to dry out.

Once the onions are soft, add the ground turkey and chop finely with a flat spoon while cooking.

Once cooked through, add in the can of crushed tomatoes

Stir to mix completely, then cook for at least 15 minutes on low.

The longer you cook, the richer the flavors will become.

Healthy Tips

  • Substituting turkey over beef cuts a lot of saturated fat from this recipe. Also, sautéing the onions and garlic without olive oil also saves fat and calories. 
  • Using freshly grated parmesan gives much more flavor than the unrefrigerated parmesan you find in the pasta isle. A little goes a long way!
  • Feel free to add chopped peppers, mushrooms, or any other finely diced veggies to your sauce. They will add flavor and nutrition without too much in added calories. 
  • The sauce can be served over traditional pasta, but for a healthy spin, try serving over frozen or fresh vegetable noodles like zucchini and butternut. You can even get hearts of palm noodles in a can that are delicious too. This whole can is 60 calories and 12g of carbs and 6 g of fiber. A serving of pasta (only 1/8 of the box!) is 200 calories, 43g of carbs and only 3g of fiber!
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