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 (RRP £14.99, Bloomsbury, buy on amazon.co.uk). 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.
Turkey Spaghetti Bolognese Recipe
Ingredients (Makes Four Servings)
- 250g wholewheat spaghetti
- 1tbsp olive oil
- 1 onion, chopped
- 500g turkey mince
- 2 celery sticks, chopped
- 2 garlic cloves, crushed
- 2 carrots, peeled and diced
- 2 400g cans chopped tomatoes
- 2tbsp tomato purée
- 1tsp dried oregano (or 2tbsp fresh oregano)
- 1 bay leaf
- Dash of Worcestershire sauce
- 2tbsp grated Parmesan cheese
To serve: 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 a medium heat. Add the onion and cook for three to four minutes until translucent. Add the turkey mince and cook, stirring, for four to five minutes until no longer pink.
- Add the celery, garlic and carrots and cook for three to five 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.
Nutrition (Per Serving)
-of which saturates 4g
-of which sugars 16g