Low-Sodium Turkey & Zucchini Bolognese with Whole Wheat Pasta

A protein-packed, low-sodium Italian dinner featuring lean ground turkey and zucchini.

Ingredients

• 1.25 lb Lean Ground Turkey
• 2 medium Zucchini
• 1.25 lb Whole Wheat Pasta
• 28 oz Canned Diced Tomatoes (no salt added)
• 1 medium Onion
• 6 cloves Garlic
• 1 tbsp Dried Oregano
• 1 tbsp Dried Basil
• 1 tsp Black Pepper
• 3 tbsp Olive Oil
• 2 tbsp Tomato Paste (no salt added)
• 1 tbsp Red Wine Vinegar
• 1/4 cup, chopped Fresh Parsley

Instructions

1. Finely mince garlic.
2. Heat olive oil in a large, heavy-bottomed pot over medium heat. Add chopped onion and cook until softened and translucent, about 7 minutes.
3. Add minced garlic and cook for 1 minute more, until fragrant, stirring constantly to avoid burning.
4. Add tomato paste and cook, stirring constantly, for 2 minutes to caramelize and deepen the flavor.
5. Add ground turkey and cook, breaking it up with a spoon, until browned. Drain any excess fat.
6. Stir in diced zucchini, canned diced tomatoes, dried oregano, dried basil, and red wine vinegar. Season with black pepper.
7. Bring to a simmer, then reduce heat to low, cover, and cook for at least 30 minutes, or up to 1.5 hours, stirring occasionally, until the sauce has thickened and flavors have melded. The longer it simmers, the richer the flavor.
8. About 15 minutes before serving, cook whole wheat pasta according to package directions until al dente. Reserve about 1/2 cup of pasta water before draining.
9. Drain pasta and add it to the pot with the bolognese sauce. Toss to combine, adding a little pasta water at a time if needed to create a smooth, emulsified sauce.
10. Stir in fresh parsley. Serve immediately.

Cuisine: Italian

Suitability: high-protein,low-sodium

Prep Time: 25 mins

Cook Time: 40 mins

Serving Size: 5

Meal Type: dinner