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StovetopComplexity

Turkey Bolognese

This Turkey Bolognese delivers 36g protein and 649 calories per serving, making it a substantive dinner option for tracking macros. Quick-preps 4 servings on the stovetop, cutting your weekly cooking time while maintaining consistent protein intake. Built for lifters who want a traditional Italian base without sacrificing their daily protein targets.

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Ingredients

4 servings
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Carrots(300g)
  • Yellow Onion(240g)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper
  • Ground Turkey, 93% Lean(454g)

    Usually near ground turkey in the meat section. Check fat % on label.

  • Garlic(15g)
  • Oregano, Dried(15g)
  • Red pepper flakes(1g)
  • Wine, Red, Table(240g)
  • Tomato, Canned, Crushed(411g)
  • Tomato Paste(45g)
  • Whole Milk(120g)
  • Pasta, Fettuccine, White, Dry(284g)
  • For Serving: Freshly Grated Parmesan (Chopped Fresh Basil, And/Or Chopped Fresh Parsley)

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

Instructions

  1. 1In a large skillet, heat the olive oil over medium high. Add the carrot, onion, salt, and pepper and cook until the vegetables are beginning to soften, about 5 to 7 minutes. Increase the heat to medium high, add the ground turkey, and cook, breaking it up with a spoon, until it’s starting to brown, about 3 minutes. Stir in the garlic, oregano, and red pepper flakes and cook just until fragrant, about 1 minute.
  2. 2Pour the wine into the skillet and stir, scraping up any browned bits from the bottom of the pan. Add the tomatoes, tomato paste, and milk and stir to combine. Bring the sauce to a boil, then lower the heat and let simmer for 10 minutes. Taste and add additional salt, black pepper, or red pepper flakes as desired.
  3. 3Meanwhile, bring a large pot of water to a boil and cook the Giovanni Rana Tagliatelle or Fettuccine just until al dente. Drain and place in a serving bowl. Top with your desired amount of sauce and serve hot, sprinkled with fresh Parmesan, basil, and/or parsley.

Nutrition — Per Serving

649

calories

36g

protein

16g

fat

Carbohydrates
82g
Saturated fat
3.9g
Sodium
352 mg
Dietary fiber
9.6g

4 servings per batch · ~535g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Turkey Bolognese have per serving?

Each serving delivers 36g of protein and 649 calories with 16g fat and 82g carbs. The macro balance is centered on high carbs and solid protein, supporting muscle-building phases with carbohydrate-fueled training.

How long does Turkey Bolognese take to prep?

Quick prep on the stovetop yields 4 servings, making this efficient for batch cooking dinner components that pair well with pasta, rice, or other starches. A single cook session covers multiple meals for the week.

Is Turkey Bolognese good for muscle gain?

With 36g protein per serving and 82g carbs, this recipe is structured for muscle gain phases where you're hitting high daily protein targets alongside adequate carbohydrates for training intensity and recovery. The calorie density (649 cal) supports a surplus for growth.

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