Turkey Bolognese

  • Time: 20-25 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Whole-wheat pasta - 75 grams or 2.7 oz (can replace with chickpea pasta if intolerant to wheat pasta)
  • Yellow onion - 1/4 medium (40 grams)
  • Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
  • Olive oil - 1 tsp (5 grams)
  • Ground turkey, 90%+ lean, uncooked - 200 grams or 7.1 oz
  • Sea salt - 1/2 tsp
  • Black pepper, ground - 1/2 tsp
  • Basil, dried leaves - 1 tsp
  • Oregano, dried leaves - 1/2 tsp
  • Thyme, dried leaved - 1/2 tsp
  • Cumin, ground - 1/4 tsp
  • Crushed tomatoes - 3/4 cup (182 grams)
  • Hemp seeds - 3 tsp (10 grams)

INSTRUCTIONS:

  1. Cook the pasta according to instructions. Do not use oil or salt to cook it.
  2. Chop the onion and finely chop/grate the garlic.
  3. Place a medium to large pan over medium heat and add the olive oil. Once hot, add the onion, garlic, and ground turkey. Season with sea salt and pepper and cook for about 10 minutes or until the turkey is crispy brown. Break down the ground turkey into small pieces while it cooks.
  4. When ready, add the remaining spices (basil, oregano, thyme, and cumin) and the crushed tomatoes. Mix gently, turn off the heat and let stand for about a minute.
  5. Mix in the cooked pasta. Serve and garnish with hemp seeds (1 tsp per serving). Enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 3 days.

NUTRITION FACTS per serving:

  • Calories 250
  • Protein 18 grams
  • Carbs 25 grams
  • Fat 10 grams
  • Fiber 4 grams
  • Sugar 4 grams
  • Iron 18% DV
  • Calcium 6% DV
  • Sodium 23% DV

DV = Daily Value, Based on diet for healthy adults

Tags: pasta, Italian, high protein, gastric sleeve, vsg, bariatric, recipe

Turkey bolognese WM