February 8, 2022
Low-Fat Turkey Bolognese
This hearty bolognese has all the flavor and way less fat than the traditional preparation. Long and slow cooking yields tender results and it tastes even better the next day. This also freezes well so make a batch and have meals prepped for days. I like to serve it over zucchini, lupin or edamame noodles but it is wonderful on its own with a sprinkling of parmesan and a side salad as well.
Servings: 6
Calories: 310kcal
Ingredients
- 1 tablespoon bacon grease for flavor, or use your preferred oil
- 1 yellow onion diced
- 4 stalks celery diced
- 1 carrot peeled and diced
- 4 cloves of garlic minced
- 2 ounces tomato paste
- 2 pounds ground turkey non-fat
- 1/2 bottle of hearty red wine such as a chianti (375mL)
- 28 ounce can diced tomatoes with liquid from the can
- 2 cups chicken broth preferably bone broth
- 1 1/2 tablespoons unflavored gelatin
- 2 teaspoons anchovy paste
- 4 tablespoons Italian Seasoning
- 2 bay leaves
Optional for Serving
- Parmesan grated
- Lupin edamame, or zucchini noodle pasta
- fresh parsley minced
Instructions
- Heat a large pot over medium-high heat. When hot, add the bacon grease, onions, celery, and carrots. Cook over medium high heat until softened, about 5 minutes, stirring occasionally. Add garlic and tomato paste and cook until fragrant, about one minute more. Add turkey and cook, stirring to break it up into small pieces until it browns, about 10 minutes.
- When the turkey begins to form a brown coating on the bottom of the pan, add the wine and bring to a boil. Stir well to incorporate caramelized bits from the bottom of the pan and bring to a boil. Reduce heat to a simmer and cook until the liquid is reduced by half, about 15 minutes.
- Add the remaining ingredients and bring the soup to a boil. Reduce the heat to a bare simmer and cook uncovered until the sauce is thickened, about 1 1/2-2 hours. Stir occasionally to keep it from sticking.
- If you like, you can make this a day ahead (it tastes better when it sits overnight to let the flavors meld). You can also skim any fat on the surface easily after refrigerating. Serve over noodles of choice with Parmesan and fresh parsley, if desired.
Nutrition Facts
Low-Fat Turkey Bolognese
Amount per Serving
Calories
310
% Daily Value*
Fat
6
g
9
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
87
mg
29
%
Sodium
719
mg
31
%
Potassium
981
mg
28
%
Carbohydrates
15
g
5
%
Fiber
4
g
17
%
Sugar
6
g
7
%
Protein
40
g
80
%
Vitamin A
2107
IU
42
%
Vitamin C
23
mg
28
%
Calcium
125
mg
13
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Rahul
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