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 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
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