Tuesday, December 21, 2010

Turkey Bolognese

Try this simple pasta dish with a healthier twist-  

Our recipe for Turkey Bolognese is packed with lots of veggies, whole grain pasta and lean meat. This makes a great winter dish, creating 4-6 servings at only 300 calories each. 

    Begin by boiling half a pound of whole wheat penne, rigatoni or spaghetti pasta according to package directions. (Tip: add 1 tsp of extra virgin olive oil to prevent pasta from sticking). 

    Meanwhile, heat a large nonstick frying pan on Medium. Add 1/2 pound (8 ounces) of ground, lean turkey meat- be sure to break meat up as it cooks into smaller pieces. Cook for 4-5 minutes, or until the meat is no longer pink. 

     Add in 1 chopped medium onion, 1/4 cup chopped fresh carrots, 2 cloves of minced garlic, and oregano to taste. Stir frequently until vegetables begin to soften. Stir in one chopped medium zucchini and one chopped medium yellow squash. Stir frequently until vegetables soften. Stir in 1/2 cup of fresh mushrooms. 
      Finally, stir in 1 can (14.5 ounces)of low-sodium diced tomatoes and 1/2 cup unsalted tomato paste, and 1/4 cup of water. Bring the mixture to a Boil, then reduce heat back to Medium. Allow to simmer for 15 minutes to thicken sauce. 
      Serve over whole wheat pasta, and Enjoy! 


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Hi! I 'm Karlene Murphy. A lover of food (especially if it's gluten and dairy free!), getting outdoors, lifting weights, travel, writing, and snuggling with my two puppies. My addictions include chocolate, coffee, cookies, and sharing my love of being HAPPY and HEALTHY! My passion is educating others - whether at my full time job as a high school Psychology teacher, or with YOU my readers. I have been in the fitness wold for almost 10 years, and currently am an Online Fitness Coach, Fitness Instructor, Pilates and Yoga and Aerial Yoga Instructor in Southern New Hampshire. Contact Me if you need help with designing your own fitness and nutrition program.

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