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Close-up of a traditional spaghetti bolognese served in a rustic wooden bowl, topped with parmesan.
StovetopComplexity

Bolognese Sauce

Bolognese Sauce packs 22g protein and 444 calories per serving across 8 portions, making it a high-yield batch that stretches your prep effort. Quick stovetop preparation lets you build a freezer-friendly sauce base in one session. Layer this over pasta, rice, or vegetables throughout the week to maintain consistent protein intake without reheating full meals.

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Ingredients

8 servings
  • Pancetta, Cured Pork Belly(113g)
  • Yellow Onion
  • Carrots
  • Celery
  • Garlic(180g)
  • Anchovies, Canned In Oil, Drained
  • Red pepper flakes(5g)
  • 80/20 Ground Beef(454g)
  • Italian Pork Sausage(454g)
  • Wine, Red, Table(240g)
  • Tomato, Canned, Crushed
  • Tomato Paste
  • a few sprigs of fresh thyme and/or rosemary
  • 1 large bay leaf
  • Whole Milk(240g)
  • fine sea salt and freshly-ground black pepper
  • Parmesan Cheese

    Grated Parmesan — the shelf-stable canister is fine for cooking.

Instructions

  1. 1Add the pancetta to a large stockpot and cook over medium-high heat, stirring occasionally, until lightly crispy.  There should be about 1 to 2 tablespoons of grease that has rendered in the stockpot, but if not, add in a drizzle of olive oil to supplement.
  2. 2Add the onion, carrot and celery to the stockpot and stir to combine.  Sauté for about 7 to 8 minutes, stirring occasionally, until the veggies are softened.  Add the garlic, anchovy filets and crushed red pepper flakes and stir to combine.  Sauté for 2 more minutes, stirring occasionally, until fragrant.
  3. 3Add the ground beef and Italian sausage and toss to combine with the veggies.  Cook until the meat is completely browned, breaking up the meat with a wooden spoon as it cooks and flipping it only occasionally so that it can get a bit browned and crispy on the bottom.
  4. 4Add the wine and use the wooden spoon to thoroughly scrape up any browned bits that are stuck to the bottom or sides of the pan.
  5. 5Add the San Marzano tomatoes, tomato paste, thyme, bay leaf and stir to thoroughly combine.  Continue cooking until the sauce just barely reaches a simmer.  Then reduce heat to low, cover the stockpot with a lid, and simmer anywhere from 30 minutes to 3 hours.  (I recommend at least a 2-hour simmer for optimum flavor.)  Be sure to check on the sauce and give it a stir every 30 minutes or so to be sure that the bottom does not burn.
  6. 6Remove and discard the thyme/rosemary sprigs and bay leaf.  Add the milk and stir until combined.  Give the sauce a taste and season with however much additional salt and pepper you believe it needs.  (I typically add in at least a few teaspoons of salt and some generous cracks of black pepper.)  If the sauce seems too thick, you can add in a bit of water (starchy pasta* water works best) to thin it out.
  7. 7Serve warm with pasta, gnocchi, roasted eggplant, or whatever sounds good (see notes below) and garnish with lots and lots of freshly-grated Parmesan cheese.  Enjoy!

Nutrition — Per Serving

444

calories

22g

protein

32g

fat

Carbohydrates
12g
Saturated fat
11.6g
Sodium
481 mg
Dietary fiber
0.6g

8 servings per batch · ~211g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Bolognese Sauce have per serving?

Each serving contains 22g of protein and 444 calories, with 32g fat and 12g carbs. The low carb content makes this a lean sauce option — serve over zucchini noodles or paired with rice depending on your carb targets.

How long does Bolognese Sauce take to prep?

This quick prep sauce batch-makes 8 servings, giving you multiple ready-made portions for the week with minimal active cooking time. The stovetop simmer format is ideal for meal prep since you can prepare other components while it cooks.

Is Bolognese Sauce good for fat loss?

At 444 calories and 22g protein per serving with only 12g carbs, this sauce is well-suited for fat loss phases when paired with low-calorie bases like zucchini noodles or cauliflower rice. The eight-serving yield makes portion control and batch prepping straightforward.

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