The Fastest Bolognese Sauce

fullsizerender-1

Bolognese is one of my favorite dishes , and arguably one of the best sauces of any cuisine.I have been making Bolognese since I was a teenager, working on perfecting a recipe. There are a few things required for a good sauce, fresh tomatoes, alot of garlic, grass fed beef, and Parmesan cheese (ideally an old rind..yes an old rind). This recipe combines all those things with a whole lot less calories than your typically meat sauce.

Recipe: Makes 8, 4ounce Servings or about 4, 8 ounce Servings (depending on caloric and macronutrient needs)

 

Ingredients:

2 Tablespoons of Extra Virgin Olive Oil
1 Large onion, coarsely chopped
2 Garlic cloves, peeled and coarsely chopped
4-6 Plum Tomatoes cubed
2lb Pound ground Grass Fed Beef ***

1 (28-ounce) can crushed tomatoes  ( I prefer Muir Glen fire roasted **)

1/2 Tablespoon of thyme

2 Tablespoons of Italian seasoning

1 Small bunch of fresh basil

Salt and Pepper to taste

Crushed Red Peppers to taste

Parmesan Cheese to taste

Basil or Italian Parsley to Garnish

 

*** You can buy either lean ground beef like 90/10 or you can buy 80/20 and simply drain the fat. This accomplishes two things: one, you can save money by buying cheaper meat, two you get roughly the same caloric and fat amounts as 90/10 after draining your 80/20. If you want to know more about how cooking ground beef of different fat contents changes the calorie and fat content, check out this chart below.

Screen Shot 2017-01-17 at 11.12.07 AM.png
As you can see, blotting or draining 80% lean beef, yields the same caloric and fat content as 90% lean beef that has just been pan broiled. Save, yourself some money and just drain the fattier beef.

Directions:

 

1.In a large skillet heat the olive oil. When hot (throw some water in the pan, if it pops its ready) add the onion and garlic and saute over medium heat until the onions become very soft, about 5- 8 minutes.

2.In a separate pan saute your beef. You don’t need to add oil because the beef has enough fat on its own, and you will be draining the fat. When the beef is nice and browned, take your top and drain the fat from the beef. Add the onion and garlic mixture to the beef and return to low heat.

3. Next add all your herbs and spices, then add the fresh tomatoes and let the mixture cook on low to medium heat for approximately 5-8 minutes softening the tomatoes.

4. Add the canned tomatoes. Add approximately 1 cup of water and turn the heat all the way down. Lastly, add your grated cheese or Parmesan rind and little sauce simmer for 1-2 hours.

5. Garnish with fresh Italian parsley and serve with zucchini pasta or regular pasta . (Again, depending on your goals and preferences)

 

Nutrition:

Per 115g/ 4 Ounce Serving

Calories: 250cal

Protein: 25 grams

Carbs: 25 grams

Fat: 6 grams

Fiber: 4 grams

 

 

Don’t forget to like, comment, and subscribe!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s