High protein lunch recipe for 4 - 6 people, takes only 45 mins; recipe has turkey mince, vegetable oil, onion, carrot, celery, mushroom, sugar, tomato puree, chopped tomato, chicken stock and pasta.
Low-fat turkey bolognese
Course: High protein lunch
Servings
4 - 6
servings
Prep time
10 mins
Ingredients
- Vegetable Oil: 2 tsp vegetable oil
- Onion: 1 large onion, chopped
- Chopped Tomato: 2 x 400g cans chopped tomato with garlic & herbs
- Carrot: 1 large carrot, chopped
- Sugar: pinch of sugar
- Pasta: cooked wholemeal pasta and fresh basil leaves (optional), to serve
- Tomato Puree: 1 tbsp tomato puree
- Chicken Stock: 400ml chicken stock, made from 1 low-sodium stock cube
- Celery: 3 celery sticks, chopped
- Mushroom: 250g pack brown mushroom, finely chopped
- Turkey Mince: 400g lean turkey mince (choose breast instead of thigh mince if you can, as it has less fat)
Directions
- Heat a large non-stick frying pan and dry-fry the turkey mince until browned. Tip onto a plate and set aside.
- Add the oil and gently cook the onion, carrot and celery until softened, about 10 mins (add a splash of water if it starts to stick). Add the mushrooms and cook for a few mins, then add the sugar and tomato puree, and cook for 1 min more, stirring to stop it from sticking.
- Add the tomatoes, turkey and stock with some seasoning. Simmer for at least 20 mins (or longer) until thickened. Serve with the pasta and fresh basil, if you have it.
