High-Protein Turkey Bolognese (Slow-Simmered, $4/Serving)
High-Protein Turkey Bolognese (Slow-Simmered, $4/Serving)
This high protein turkey bolognese is the kind of recipe that earns a permanent spot in your rotation. Two pounds of lean ground turkey simmered low and slow with San Marzano tomatoes, a classic soffritto of carrots, celery, and onion, and a splash of red wine that deepens everything. The result is a rich, meaty sauce that tastes like it spent all Sunday on the stove -- but comes together on a weeknight in about 45 minutes.
Nutrition Per Serving
Ingredients
For the Bolognese Sauce (makes ~5 cups)
Instructions
Build the Soffritto
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Finely dice the carrots, celery, and onion. You want small, uniform pieces (about 1/4 inch) so they melt into the sauce as it simmers. This is your soffritto -- the aromatic base of every great Bolognese.
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Heat 2 tablespoons of olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the diced carrots, celery, and onion. Cook, stirring occasionally, for 6-8 minutes until the vegetables are soft and the onion is translucent. You want them tender, not browned.
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Add the minced garlic and cook for 30 seconds, stirring constantly, until fragrant. Do not let it brown.
Brown the Turkey
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Push the soffritto to the edges of the pot and increase heat to medium-high. Add the ground turkey to the center. Break it up with a wooden spoon or spatula into small crumbles. Cook for 5-6 minutes, breaking it up as it cooks, until no pink remains and you start getting some golden-brown bits on the meat. Those browned bits are flavor.
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Stir the soffritto back into the turkey so everything is combined.
Build the Sauce
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Add the tomato paste and stir it into the meat mixture. Cook for 1 minute -- this concentrates the tomato flavor and removes the raw paste taste.
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Pour in the red wine. Scrape up any browned bits from the bottom of the pot with your spoon. Let the wine simmer for 1-2 minutes until mostly evaporated. You will smell the alcohol cook off.
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Add the entire can of San Marzano crushed tomatoes. Stir in the Italian seasoning, salt, black pepper, and red pepper flakes (if using).
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Bring the sauce to a gentle simmer. Reduce heat to low, partially cover the pot (lid slightly ajar), and let it simmer for 20-25 minutes, stirring occasionally. The sauce should thicken and the flavors should deepen. Taste and adjust salt as needed.
Cook the Pasta
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About 10 minutes before the sauce is done, bring a large pot of generously salted water to a boil. Cook the penne according to package directions (usually 10-12 minutes) until al dente. Reserve 1/2 cup of pasta water before draining.
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Drain the pasta and toss it directly into the sauce. Stir to coat, adding a splash of reserved pasta water if the sauce seems too thick. The starchy water helps the sauce cling to the pasta.
Serve
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Divide among 4 bowls. Top each serving with 1 oz of freshly grated Parmesan and a few torn basil leaves. Serve immediately.
Notes
Meal Prep Strategy: Make the sauce in a double batch (4 lbs turkey) and freeze in individual 1.25-cup portions in freezer bags or deli containers. Lay bags flat to freeze for easy stacking. On meal prep day, just thaw a portion in the fridge overnight, boil pasta, and top with Parmesan. Total active time on a weeknight: 12 minutes.
- Fridge (sauce only): 4-5 days in an airtight container
- Fridge (with pasta): 3-4 days (pasta will absorb some sauce -- add a splash of water when reheating)
- Freezer (sauce only): Up to 3 months -- this is the best way to meal prep this recipe
- Reheat: Stovetop over medium-low heat with a splash of water or broth, stirring occasionally, until heated through (3-5 minutes). Microwave works too: cover loosely, heat in 90-second intervals, stirring between.