TURKEY/BEEF BOLOGNAISE, Skinnier, option for beef mince

Quick meaty bolognese that's low in cholesterol but superbly flavoured...

Turkey Bolognese: sensational flavour, low-cholesterol (no cream/Parm in photo) 'Fabulous and so fast' 'Restaurant Quality - meaty & spicy with a kick.'  Tasters

Turkey has the best fat-protein level of all meats.  That means, in relative terms, the lowest-fat content in relation to protein content.  Something like lamb, for example, has high protein but high fat (though cooked properly, fat levels can be cut).

That's why turkey can be such a great substitute for beef (high in saturated fat) in something like chilli or bolognese; turkey provides all the amino acids of beef but less cholesterol.  

However, with Avian flu decimating poultry flocks (Nov 2022) And 20%-fat beef mince selling for as low as £2.10 for 500gm/17oz, we shouldn't turn up our noses at it.  It is good protein and cooked properly, much of the fat is drained away.

This wonderful mid-week bolognese, adapted from Ina Garten, is intensely flavourful but ready in half an hour.  Even better, it has no onions; thus no fiddly chopping...or tears! 

Bolognaise Sauce freezes well.

Cost:£3.50'ish for beef mince; £5'ish for turkey mince 
Makes: 7-8 portions

Ingreds
   2 tbsp olive oil
   500gm/16oz turkey or beef mince* 
   
   4 tbsp/4 cloves grated garlic   

Turkey Bolognese with Yoghurt & Cheddar

   1 tbsp dried oregano
   1/4 tsp chilli flakes

   1 1/4 cup dry red wine, divided

   800gm/28oz crushed tomatoes 
(if you only have whole tinned tomatoes, use your hands or a potato basher) 
   2 tbsp tomato paste
   1-2 tsp salt
   1.5 tsp pepper

   1/4 tsp ground nutmeg
   1/4 cup lightly packed chopped fresh basil leaves

   thick 0-fat plain yoghurt (best for dieters), whipping/single or double cream
   freshly grated Parmesan

Method:

1. Heat olive oil in a large pan on med high heat
2. Add mince; cook 5-7 mins till crumbly and all pink has gone (if using beef, pour the contents of the pan into a sieve over a bowl, let the fat drain through and return beef to the pan; cool fat in fridge till it solidifies, remove; add any remaining juices back to the pan)
3. Stir in garlic, oregano & chilli flakes; cook 1 min
4. Add wine, stirring to scrape up any cooked on bits
5. Add tomatoes, tomato paste, salt & pepper
6. Bring to a boil; reduce heat, simmer 10 mins
7. Add nutmeg & basil; simmer a further 8-10 mins
8. Taste; adjust seasoning
9. If using immediately, add dairy of choice & Parmesan before serving over pasta, rice or baked potatoes
10. If freezing, cool; bag up in portions to suit your household; freeze flat on a tray then place, labelled, in a large zip bag 
11. The night before serving, place bag/s on a deep plate in the bottom of the fridge and defrost overnight.  Pour into a saucepan, add a couple of tablespoons of water, reheat over med high until hot through then add a little cream & Parmesan to taste.

                              

Comments:

'It's meaty with just enough spice for a kick.  I love turkey but some are not keen.  This tastes as good as, if not better than, one based on beef.  It's restaurant grade chilli that went down a treat after gym!' Political Agent

'Lovely intense flavour which belies slow cooking time' Retired Writer


Tip:

• Ideally, adding cream and Parmesan make for the best layers of flavour but if frugality is an issue or you can't be bothered to shop again, no-fat thick plain yoghurt works very well and grated mature cheddar (reduced fat or regular) is serviceable.

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These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.