Sam's Nutritional Menu

Low-fat Turkey Bolognese

Ingredients

400g lean turkey mince

2 tsp. vegetable oil

1 large onion, chopped

1 large carrot, chopped

3 celery sticks, chopped

250g pack brown mushrooms, finely chopped

Pinch of sugar

1 tbsp. tomato purée

2 x 400g cans chopped tomato with garlic & herbs

400ml chicken stock, made from 1 low-sodium stock cube

Cooked whole meal pasta and fresh basil leaves (optional), to serve

Method

  1. Heat a large non-stick frying pan and dry-fry the turkey mince until browned. Tip onto a plate and set aside.
  2. Add the oil and gently cook the onion, carrot and celery until softened, about 10 minutes (add a splash of water if it starts to stick). Add the mushrooms and cook for a few minutes, then add the sugar and tomato purée, and cook for 1 min more, stirring to stop it from sticking.
  3. Add the tomatoes, turkey and stock with some seasoning. Simmer for at least 20 minutes (or longer) until thickened. Serve with the pasta and fresh basil, if you have it.

Extra Bit

 

Calories – 267

Protein – 23g

Carbs – 15g

Fat – 13g

Saturates – 3g

Fibre – 6g

Sugar – 12g

Salt – 1.3g

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