Turkey boosted bolognaise (Serves 4)
CANutrition Tip: Skinless turkey breast is probably the leanest meat protein sources on the planet. The protein in turkey alone could make it a SuperFood but this lean meat has more to offer: it’s also full of nutrients including niacin, selenium, vitamins B6 and B12, and zinc. These nutrients are heart-healthy and also valuable in helping to lower the risk of cancer.
Turkey is also high in tryptophan, the amino acid that makes you sleepy after your Thanksgiving meal. The body uses tryptophan to make serotonin. Serotonin is essential for healthy sleep, and it’s a powerful mood booster and stabilizer.
2 cups uncooked high fibre or wholemeal spaghetti
2 TSP good oil (olive or Rice-bran oil )
2 garlic cloves, crushed
1 brown onion, finely chopped
1 celery stick, finely chopped
1 carrot, grated
1 zucchini grated
1 red chilli finely chopped or 1 tsp of jar chilli
600g Turkey Mince (or close to)
420g jar cherry tomato and basil tomato sauce
Grated parmesan, to serve
1/2 bag of spinach or silverbeet (Bag 7b)
2-3 Tbsp flat-leaf parsley, chopped (Bag 7b)
1. Cook the wholemeal or high fibre pasta in a large pan of salted boiling water following packet directions. Drain.
2. Meanwhile, heat the oil in a large deep frying pan over medium-high heat. Add the garlic, onion, celery, chilli, grated zucchini and carrot and stir for 4-5 mins or until just softened. Add the turkey mince and cook, stirring with a wooden spoon to break up any lumps, for 5-7 mins or until browned.
3. Add the quality jar of tomato & basil pasta sauce and bring to a simmer.
4. Stir in the spinach or silverbeet and chopped parsley cook for 3-5 mins or until just wilted.
5. Cook the pasta as per packet instructions.
6. Serve with the turkey bolognaise mixture and top with grated parmesan
Per serve: 150g Turkey Mince and 1 cup pasta cooked
Energy 583 Kcal, Fat 21g, Sat fat 5g, Protein 44g, Carb 44g, Sodium 491mg