Zucchini Pasta & Turkey Bolognese Healthy Recipe



Low-fat turkey bolognese

Turkey delight

Turkey has always deserved more than a festive charring followed by three days of cold sandwiches. And this summer, thanks to a campaign encouraging the waistline-wary to substitute the meat in to a range of British favourites, it's sure to grace many a health-conscious plate. “Turkey breast meat is low in saturated fat and high in protein," says registered nutritionist Fiona Hunter. "It is also excellent value, especially if you are cooking for a crowd". Try this simple recipe for turkey bolognese and cut the sat fat by 50%.

Turkey Bolognese (Serves 4)

Ingredients
1 tbsp olive oil
1 large onion, peeled and finely chopped
500g British turkey mince
2 cloves garlic, crushed
2 carrots, peeled and diced
2 sticks of celery, finely chopped
400g can chopped tomatoes
2 tbsp tomato purée
200ml water
tsp of dried oregano or marjoram
Salt and black pepper, to taste
350g spaghetti
Freshly grated Parmesan to serve
Nutrition (per serving)
592kcals, 12.9g fat, 4.5g saturated fat, 2 of your 5 a day, 77.2g carbs, 46.8g protein
Method
1.
Heat the oil in a large non-stick pan, add the onion and cook over a gentle heat for 2-3mins or until just starting to soften.
2.Increase the heat and add the turkey mince and cook for 1 minute, breaking up any lumps with a wooden spoon.
3.Add the garlic, carrot, celery, chopped tomatoes, tomato purée, water, herbs and seasoning to taste. Bring to the boil then reduce the heat, and simmer for 20-25mins
4.Cook the spaghetti according to instructions on the packet. Drain well then transfer to a warm serving bowl, spoon over the bolognese sauce and serve with freshly grated Parmesan.
Top tips
Add any vegetables you have, such as mushrooms, red pepper, sweetcorn – they all help to boost your recommended 5-a-day. And for an extra flavour boost add a splash of red wine or Worcestershire sauce.






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Date: 02.12.2018, 07:03 / Views: 34381