January 13, 2022
Turkey Bolognese
Turkey Bolognese
INGREDIENTS
- ½ tbsp olive oil
- ¼ onion, finely chopped
- 150g turkey mince
- 60g mushrooms
- ½ x 400g tin chopped tomatoes
- 100ml vegetable stock
- ½ tbsp tomato puree (paste)
- ½ tsp dried oregano
- 15g parmesan cheese, grated
- ½ courgette (zucchini), spiralised
METHOD
- Heat oil in a pan over medium heat and saute onions and mushrooms for 5 minutes, until onion is translucent and soft.
- Add turkey mince and fry off for 4-5 minutes until browned. Add the tinned tomatoes, water, tomato puree/paste, stock cube and oregano – stir through and simmer for 5-10 minutes, stirring regularly. Taste and adjust seasoning.
- Arrange spiralised courgette/zucchini on your plate, top with bolognese and parmesan.
Tips:
- Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
- Freeze for up to 2 months. Defrost and reheat before serving.
- Batch cook and freeze in portions for a convenient meal.
Notes:
- If you prefer, stir the courgette/zucchini into the bolognese for 30-60 seconds at the end to cook through.
- Bolognese is a great way to use up vege that are looking a little worse for wear – add spinach, carrot, celery, red peppers/capsicum, green beans, or pretty much anything you’ve got leftover in the crisper drawer.
Ingredients 8 large eggs 1 cup liquid egg whites 1 cup high-protein ricotta ¼ cup crème fraîche ¼ cup grated parmesan ½ teaspoon salt ¼ teaspoon ground pepper 2 tablespoons extra-virgin olive oil 3 cups thinly sliced leeks, rinsed well and patted dry 1 pound asparagus, trimmed and cut into 1-inch pieces 200–300g firm tofu, crumbled 1 cup shelled edamame 2 tablespoons pesto ¼ cup fresh basil
Ingredients For the salmon 2 salmon fillets (about 150g each) 1 tbsp soy sauce (low sodium) 1 tsp mirin 1 tsp sesame oil 1 tsp grated ginger 1 garlic clove, minced For the bowl 1 cup cooked brown rice or sushi rice 1 cup edamame, shelled 1 cup bok choy, chopped 1 medium carrot, julienned 1/2 cucumber, sliced 1 tbsp sesame seeds 2 green onions, sliced Nori strips (optional) For the dressing 1 tbsp soy sauce (low sodium) 1 tbsp rice vinegar 1 tsp sesame oil 1 tsp honey or maple syrup 1/2 tsp grated ginger
Ingredients 2 cups broccoli (finely chopped, raw) 2 cups kale (finely chopped, stems removed for best texture) 1 cup broccoli sprouts 200g chicken thigh fillets (trimmed & cooked) ¼ cup almonds (roughly chopped) ¼ cup sunflower seeds ¼ cup feta cheese (optional) 2 tbsp red onion (finely diced) Sulforaphane-Boosting Dressing ½ cup Greek yogurt 1 tbsp olive oil 1 tbsp lemon juice 1 tsp Dijon mustard 1 tsp whole mustard seeds OR ½ tsp mustard powder 1 tbsp hemp seeds 1 tsp honey (optional) Salt & pepper to taste Method Step one - Cook The Chicken Season and cook thigh fillets until golden and cooked through. Rest, then slice. Step two - Chop your greens Finely chop broccoli and kale. Step Three - Activate the sulforaphane Let the chopped broccoli sit for 5–10 minutes before mixing . Step four - Massage the kale Add a pinch of salt and massage for 1–2 minutes until softened. Step five - Combine salad Add broccoli, kale , broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion. Step six - Make the dressing Whisk everything together until creamy. Step seven - Toss & serve Mix well and let sit 5–10 minutes for best flavour. Nutritional Information & Cooking Times Serves: 2-3 Prep time: 15 minutes Cook time: 12 - 15 minutes 460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates