This is a bariatric-friendly Bolognese recipe that is made with turkey instead of beef. It is particularly weight-loss and WLS friendly because it is high in protein and low in saturated fat. It was developed for my book ‘Return to Slender … after weight-loss surgery’ and has become something of a family favourite.
Needless to say it is great with pasta if you can tolerate it but just as good eaten simply as it stands or with a little mashed potato.
Ingredients
- low-fat cooking spray
- 1 large onion, finely chopped
- 500 g turkey mince
- 1 clove garlic, peeled and crushed
- 2 carrots, peeled and diced
- 400 g can chopped tomatoes in juice
- 2 tbsp tomato puree
- 200 ml water
- 1/2 tsp dried oregano
- 1 tbsp Worcestershire sauce (optional)
- salt and freshly ground black pepper
Method
1. Spray a large non-stick pan with low-fat cooking spray. Add the onion and cook over a gentle heat for 2-3 minutes to soften.
2. Increase the heat, add the turkey mince and cook for 1-2 minutes, stirring and breaking up any lumps.
3. Add the garlic, carrots, tomatoes, tomato puree, water, oregano, Worcestershire sauce, if used, and salt and pepper to taste. Bring to the boil, reduce the heat, cover and simmer for 45-50 minutes, until cooked and tender.
4. Serve hot with freshly cooked spaghetti and lightly dusted with Parmesan cheese if liked.
SERVES 4
WLS PORTION: 1/2
* suitable for freezing
Calories: 256
Protein: 32.3 g
Carbohydrates: 10.8
Fat: 9.4 g
