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.
Chicken & Broccoli Stew 2 servings | 30 minutes INGREDIENTS 1 tsp Extra Virgin Olive Oil 10 ozs Chicken Breast (cut into cubes) 1/2 tsp Sea Salt (divided) 2 Garlic (clove, minced) 1 1/2 pints Bone Broth 2 cups Broccoli (chopped into florets) 1/2 cup Canned Coconut Milk (full fat) 1/2 Lemon (juiced) METHOD Heat the oil in a pot over medium heat. Season the chicken cubes with half of the salt. Add the chicken to the pot and sauté for about five minutes or until browned on all sides. Add the garlic and sauté for another minute. Add the broth, cover the pot with a lid and simmer on low heat for about 10 minutes. Add the broccoli and coconut milk and add the remaining salt. Stir and cover the pot again. Simmer for another 10 minutes or until everything is cooked through. Remove from the heat, stir in the lemon juice and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Freeze for up to two months. Serving Size: One serving is equal to approximately 1 1/2 cups. More Flavor: Add carrot and celery. Nutrition Facts Amount per serving 515 calories 27g fat 15g carbs 4g fiber 4g sugar 49g protein 156mg cholesterol 1285mg sodium 3mg iron
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