I love taking recipes and making them healthier! Working on a certificate in Culinary Medicine has heightened my awareness of what foods are healthier for us, what yummy foods we can use for flavor but in moderation (like butter!), and how to present appetizing meals. For instance, you can experiment with pasta alternatives, like spiralized vegetables (zucchini is my favorite!) and soba noodles. Soba noodles are gluten free, low in carbs and higher in protein compared to wheat pasta. Spaghetti squash is also amazing when in season!
This recipe I modified from a recipe my mom made that she received from an Italian friend for the "perfect, quick Italian Bolognese sauce". I substituted dark ground turkey for the ground beef, use a bit less salt and a bit more garlic. And added mushrooms! Mushrooms are such a wonderful umami flavor that bumps up the nutrition value and flavor, so why not mushrooms! Baby bellas are my favorite.
Recipe:
1 lb ground dark meat turkey (can use bison if prefer a "red" meat, its a lower saturated fat alternative to beef)
Olive oil
8 oz sliced baby bella mushrooms
4 cloves chopped garlic (can use the garlic in a jar, just be sure there are not preservatives that effect the flavor of the dish)
28 oz can diced tomatoes (unsalted for more control over the saltiness of your sauce)
2 tbs tomato paste - buy in the tube so you don't waste the rest of a can. And very handy to have on hand!
1 cup red wine- any good wine you like. Never use a wine you wouldn't drink!
1 tsp salt - add more later to taste (remember to taste you sauce often to adjust seasonings)
1 tbs dry oregano
1 bay leaf
1/4 tsp red pepper flakes - add more to taste
ground pepper to taste
Pinch of sugar - yes, sugar! This helps balance the acid of the tomatoes, rounding out all the flavors! You'll see!
1/4 cup chopped basil - if don't have fresh use 1 tbs dry
1/4 cup half and half as a finish
1/4 cup wine as a finish
Directions:
Heat a 9" or larger cast iron skillet over medium high heat. Add a nice swirl of olive oil to the heated skillet. Heat oil before adding ground turkey. Crumble turkey in pan and cook until no longer pink. Add sliced mushrooms and garlic and cook until most of liquid is released. Add 1 cup red wine and cook until wine is cooked into the meat but still liquidy. Add oregano, bay leaf, red pepper flakes, dry basil if using, canned tomatoes, tomato paste, ground pepper and nutmeg. Cook down for about 10 -15 minutes until mixture is not watery.
Add fresh basil, cream and 1/4 cup wine to finish off! If using pasta, add cooked pasta to the sauce, or your spiralized vegetables or spaghetti squash. Amount of pasta will vary according to taste. Top with shaved parmasean or pecorino, or cheese of choice (or no cheese!).
I like to serve this pasta with my arugula and fennel salad. Recipe coming right up!