Looking for a delicious and nutritious dinner that’s both filling and easy to make? This Turkey Bolognese Pasta is the perfect choice. It’s a healthy twist on a classic Italian dish, made with lean ground turkey, whole wheat pasta, and a flavorful marinara sauce. Whether you’re preparing for a busy week ahead or just want a satisfying dinner, this dish delivers all the protein and fiber you need, without sacrificing taste!
At only 450 calories per serving, with 28g of protein and 6g of fiber, this dish is ideal for lunch or dinner. It’s also a great option for meal prep, as it keeps well in the fridge for up to three days. Let’s dive into the details on how to make this protein-packed delight!
Ingredients (Serves 4):
- 150g ground turkey (about 5.3 oz)
- 150g whole wheat pasta (dry, ~1.5 cups)
- 200g marinara sauce (about 1 cup)
- 50g onion, diced (about 1/2 cup)
- 50g bell pepper, diced (about 1/2 cup)
- 1 tablespoon olive oil
- Salt and pepper to taste
Vegan alternative: Substitute ground turkey with lentils or a plant-based ground meat alternative.
Instructions:
1. Cook the Whole Wheat Pasta
Start by bringing a large pot of salted water to a boil. Cook the whole wheat pasta according to the package instructions, making sure it’s al dente. Once done, drain and set aside.
2. Sauté the Vegetables
In a large skillet, heat the olive oil over medium heat. Add the diced onion and bell pepper. Sauté them until softened, which should take about 3-4 minutes.
3. Brown the Turkey
Add the ground turkey to the skillet. Use a spatula to break up the meat as it cooks. Continue cooking for about 5-7 minutes, until the turkey is browned and fully cooked through.
4. Add the Marinara Sauce
Pour in the marinara sauce and stir to combine. Let the mixture simmer for about 5 minutes, allowing the flavors to meld together.
5. Combine with Pasta
Add the cooked pasta to the skillet with the turkey bolognese sauce. Toss everything together, making sure the pasta is well-coated in the flavorful sauce.
6. Serve
Divide the pasta into bowls and serve hot.
Storage Suggestions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
Meal Prep Option:
This dish is perfect for meal prep! You can prepare it in advance and portion it out for easy lunches or dinners throughout the week.
Optional Toppings:
Add a garnish of fresh basil or a sprinkle of nutritional yeast for extra flavor and texture.
Substitutions:
If you’re looking for a change in flavor, you can replace the ground turkey with ground chicken or beef. For a gluten-free version, simply swap the whole wheat pasta with a gluten-free alternative.
This Turkey Bolognese Pasta isn’t just delicious; it’s a meal you can feel good about. Packed with protein and fiber, it’s a great way to fuel your body without compromising on flavor. Perfect for meal prep or a quick weeknight dinner, this dish will quickly become a family favorite!
