‘Abi’s Meat Sauce’ (aka Bolognese)

I am not confident in what the difference is between a ragu and a bolognese sauce, so please forgive me for my ignorance and the made up name of this dish!

IMG_9643

It is basically my version of a quick bolognese sauce which I have at least once a week, either made with turkey mince or low fat beef mince, (confusingly I have used beef in th photos but turkey to work out the calories and macros! However they only vary very very slightly when using the musclefood extra lean steak mince!). I know a traditional ragu or bolognese sauce you would cook and leave to simmer for hours to  bring out all the flavours, but this one is super quick and can be done in around 15minutes. The basic recipe stays the same, but each time I may add different vegetables or spices depending on what I have in the fridge/cupboard. I also love this recipe as it can be made in bulk and advance, then just heated up as needs be when low on time.

I use chopped vegetables in my sauce, but after speaking to a couple of clients, they mentioned how they roasted the vegetables beforehand and then blended into a sauce with the passatta. This is a great way of ‘hiding’ vegetables in dishes if you or other members of your family don’t like them! Sneaky!

It is not particularly difficult, but just thought I would share to maybe give you some more ideas for your dinner this week! I serve up with different sides each time, from rice to spiralised butternut squash, and pasta to sweet potato mash. Whatever takes your fancy!

cooking_pot.pngIngredients
100g Turkey mince (or Lean Beef mince)
Ready chopped garlic
Sundried Tomato Paste
30g Chopped Red Onion
50g Chopped Red Pepper
50g Sliced Mushrooms
100g Passatta (or chopped tomatoes)
Smoked Paprika
Ground cumin
Worcestershire Sauce
Salt and Pepper
Frylight

cooking_potMethod
Too a small pan, add a few sprays of firelight, the chopped red onion, garlic and sundried tomato paste. Add a little bit of salt and splash of water if needed, and cook until the onion softens a little bit.

Once softened, add your mince and spices and give it a good stir.

Untitled design-2.jpg

Once mince has begun to cook and brown a little bit, add in the chopped vegetables. Pour in the passatta (or chopped tomatoes) and add a few splashes of the worcestershire sauce.

Leave to simmer for 5-10 minutes, adding some extra boiling water if needs be.

Make sure you taste and season with any salt and pepper before serving.

IMG_9641

I have served mine with Spiralled Butternut Squash cooked with some Romaine Lettuce, If you still haven’t tried lettuce cooked…you’re missing out!

Nutrient Breakdown (for turkey breast mince)
Calories: 183
26g Protein; 11g Carbs; 4g Fat

Love Abi xxx

#trainwithabs

2 Comments

  1. Pingback: June Favourites

Leave a Reply