Turkey Spaghetti Bolognese
The Runner's Cookbook
Spaghetti bolognese might have been conceived in northern Italy but it has been firmly adopted as one of Great Britain’s favourite dishes, regularly featuring in top five favourite meal rankings. When compared with the other dishes that usually make up the five – fish and chips, a roast, pizza and chicken tikka masala – tomato-rich spag bol is already a pretty healthy choice, but if you swap the traditional beef mince for turkey, it only gets better for you.
This recipe comes from the excellent The Runner’s Cookbook by Anita Bean. Turkey not only contains plenty of protein, but is also loaded with B vitamins, phosphorus, potassium, iron, selenium and zinc. It also contains beta-alanine, which can reduce fatigue and boost performance during high-intensity exercise.
8oz whole wheat spaghetti
1 Tbsp olive oil
1 onion, chopped
18oz turkey mince
2 celery sticks, chopped
2 garlic cloves, crushed
2 carrots, peeled and diced
2-14oz cans chopped tomatoes
2 Tbsp tomato purée
1 tsp dried oregano (or 2 Tbsp fresh oregano)
1 bay leaf
dash of Worcestershire sauce
2 Tbsp grated Parmesan cheese
green vegetables, such as spring greens or cabbage
Cook the pasta in plenty of boiling water according to the directions on the packet.
Meanwhile, heat the oil in a large non-stick pan over medium heat.
Add the onion and cook for 3-4 minutes until translucent.
Add the turkey mince and cook, stirring, for 4-5 minutes until no longer pink.
Add the celery, garlic and carrots and cook for 3-5 minutes.
Stir in the tomatoes, purée, herbs and Worcestershire sauce, and season to taste.
Simmer for 45 minutes (or longer if you have time) until the sauce has thickened.
Stir through the cooked pasta and scatter over the Parmesan.
Serve with your green veg of choice.
Written by Nick Harris-Fry for Coach.
Calories 566, Protein 48 grams, Fat 14 grams, Saturated Fat 4 grams, Carbs 56 grams, Sugar 16 grams, Fiber 12 grams