I hope everyone is having a great Friday 🙂 In case you missed it, last week I announced that I would be starting a new series on my blog called Med School Meals. Check out that post for a little background info on why I decided to do this.
The first recipe of this series is one of my favorites: turkey bolognese. This meal is seriously so easy to whip up in less than 15 minutes. Ground turkey is great to keep on hand for days when you don’t have the time or energy to put that much effort into dinner. You can throw it in a sauce with some veggies and have it over pasta, rice, or more veggies (like spaghetti squash!)
I always try to substitute ground beef for some sort of white meat such as ground turkey or chicken. Red meat has long been thought to adversely affect health, and in October 2015, the World Health Organization (WHO) released a report declaring that “consumption of red meat causes cancer in humans.” In this same report, the WHO also classified processed meats as carcinogenic. You can read this Harvard School of Public Health article to gain a better understanding of what this means.
Just because processed and red meats are unhealthy for you doesn’t mean you can’t enjoy a good bolognese. So without further adieu, here’s the recipe:
- 1 tbsp EVOO (This is completely optional. You may want to use some oil if using very lean meat and a non-stick skillet, but it’s not necessary)
- 1 lb ground turkey
- 1 yellow onion, chopped
- 1 glove garlic, diced
- 1 can crushed tomatoes
- 1 tsp Italian seasoning
- pasta of choice (penne is my favorite)
- salt (optional)
- Pour EVOO in a medium-large sized skillet and add ground turkey. Brown on medium-high heat until cooked through (~7-10 minutes). Stir continually to break up meat.
- Cook pasta in separate pot.
- Add onions, garlic, crushed tomatoes, and Italian seasoning to skillet. Simmer over medium heat for (5-10 minutes).
- Salt to taste.
- Serve sauce over pasta and enjoy!
I make this meal probably once a week. It’s just so easy and requires such little thought. This is just a basic recipe and can be modified so many different ways. You could change it up by adding extra veggies like carrots, zucchini, or mushrooms or by having it over spaghetti squash instead of pasta. So many possibilities!
I hope you guys enjoy this recipe and I’m so excited to continue this series 🙂