PROTEIN PIXIE
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Macro-Boost Bolognese
Serves 6 (300g portion)
Calories: 266
Protein: 36g
Carbs: 8g
Fat: 9g
500g lean ground beef (5% fat) or ground turkey breast.
2 medium carrots
2 celery stalks
1 large onion (finely diced).
250g mushrooms (finely minced)
1 small zucchini (grated).
1 can (400g) crushed tomatoes
2 tbsp tomato paste.
3 cloves garlic (minced)
1 tsp dried oregano
Pinch of chilli flakes.
1 tbsp Worcestershire sauce or Soy sauce
Fresh basil
Small sprinkle of Parmesan.
Ingredients
Notes:
The mushrooms and zucchini melt into the sauce, adding bulk and nutrients without changing the taste.
This is a great sauce to meal prep and use throughout the week.
Serve over zucchini noodles (Zoodles) or spaghetti squash, sweet potato or pasta.
1. Heat a large non-stick pan with a tiny spray of oil. Add the onion, carrots, and celery. Sauté for 5-8 minutes until soft.
2. Add the minced mushrooms and grated zucchini. Cook until the moisture from the mushrooms has evaporated. This creates a "meaty" texture while packing in fibre.
3. Add the lean beef/turkey. Break it up finely with a wooden spoon and cook until browned.
4. Stir in the tomato paste and garlic. Cook for 2 minutes until the paste turns a deep brick red—this removes the "tinny" raw taste.
5. Pour in the crushed tomatoes and Worcestershire sauce. Add half a cup of water (or beef stock). Cover and simmer on low for at least 30–45 minutes. The longer it simmers, the richer it becomes.
6. Taste and add salt and black pepper. If the tomatoes are too acidic, add a tiny pinch of stevia or sugar to balance it.
7. Top with the Parmesan and fresh basil.
