Muscle Fuel High Protein Turkey Bolognese with Whole Wheat Pasta
Muscle Fuel High Protein Turkey Bolognese with Whole Wheat Pasta
Ingredients
For the Bolognese Sauce
- 1 tablespoon olive oil
- 1 1/4 pounds lean ground turkey, 93% lean or higher
- 1 yellow onion, finely chopped
- 2 carrots, finely diced
- 2 celery stalks, finely diced
- 3 cloves garlic, minced
- 28 ounces canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes, optional
- 1/2 cup beef broth, low sodium
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
For the Pasta and Garnish
- 12 ounces whole wheat spaghetti or fettuccine
- 2 tablespoons fresh parsley, chopped, for garnish
- 1/4 cup Parmesan cheese, grated, for serving (optional)
Instructions
- 1
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat and set the turkey aside.
⏱️ 7 min
- 2
Reduce heat to medium. Add the chopped onion, carrots, and celery to the pot. Sauté for 8-10 minutes, or until the vegetables have softened. Add the minced garlic and cook for another 1 minute until fragrant.
⏱️ 11 min
- 3
Stir in the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor. Return the cooked turkey to the pot.
⏱️ 3 min
- 4
Pour in the crushed tomatoes and beef broth. Add the dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper. Stir well to combine.
⏱️ 2 min
- 5
Bring the sauce to a gentle simmer, then reduce the heat to low, cover, and let it cook for at least 20 minutes, or up to 40 minutes, stirring occasionally. The longer it simmers, the more the flavors will meld.
⏱️ 20 min
- 6
While the sauce is simmering, cook the whole wheat pasta according to package directions in a large pot of salted boiling water until al dente. Reserve 1/2 cup of pasta water before draining.
⏱️ 10 min
- 7
If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency. Taste and adjust seasonings as needed.
⏱️ 1 min
- 8
Serve the turkey bolognese over the cooked whole wheat pasta. Garnish with fresh chopped parsley and a sprinkle of grated Parmesan cheese, if desired.
⏱️ 3 min
Kitchen Tools
Nutrition Facts (per serving)
Muscle Fuel High Protein Turkey Bolognese with Whole Wheat Pasta
Ingredients
For the Bolognese Sauce
- 1 tablespoon olive oil
- 1 1/4 pounds lean ground turkey, 93% lean or higher
- 1 yellow onion, finely chopped
- 2 carrots, finely diced
- 2 celery stalks, finely diced
- 3 cloves garlic, minced
- 28 ounces canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes, optional
- 1/2 cup beef broth, low sodium
- 1/2 teaspoon salt, or to taste
- 1/4 teaspoon black pepper, freshly ground, or to taste
For the Pasta and Garnish
- 12 ounces whole wheat spaghetti or fettuccine
- 2 tablespoons fresh parsley, chopped, for garnish
- 1/4 cup Parmesan cheese, grated, for serving (optional)
Instructions
- 1
Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess fat and set the turkey aside.
⏱️ 7 min - 2
Reduce heat to medium. Add the chopped onion, carrots, and celery to the pot. Sauté for 8-10 minutes, or until the vegetables have softened. Add the minced garlic and cook for another 1 minute until fragrant.
⏱️ 11 min - 3
Stir in the tomato paste and cook for 2 minutes, stirring constantly, to deepen its flavor. Return the cooked turkey to the pot.
⏱️ 3 min - 4
Pour in the crushed tomatoes and beef broth. Add the dried oregano, dried basil, red pepper flakes (if using), salt, and black pepper. Stir well to combine.
⏱️ 2 min - 5
Bring the sauce to a gentle simmer, then reduce the heat to low, cover, and let it cook for at least 20 minutes, or up to 40 minutes, stirring occasionally. The longer it simmers, the more the flavors will meld.
⏱️ 20 min - 6
While the sauce is simmering, cook the whole wheat pasta according to package directions in a large pot of salted boiling water until al dente. Reserve 1/2 cup of pasta water before draining.
⏱️ 10 min - 7
If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency. Taste and adjust seasonings as needed.
⏱️ 1 min - 8
Serve the turkey bolognese over the cooked whole wheat pasta. Garnish with fresh chopped parsley and a sprinkle of grated Parmesan cheese, if desired.
⏱️ 3 min