Bolognese bubbling away | foodsciencenerd.com

Happy Registered Dietitian Day! Celebrate with veggie-rich bolognese

Posted on Posted in Nutrition Information, Recipes

Today is Registered Dietitian Day, part of National Nutrition Month, so everyone on earth is required to get their 5 servings of fruits and veggies in honor of us.  To help you with that requirement, here is a recipe that can help in either the fruits or veggies category, depending on whether you are a botanist or a Supreme Court Justice:  Bolognese Sauce!

This recipe isn’t particularly low in calories or fat, but it is quite nutrient-rich.  It’s also very easy and enjoyable to make, and the yield is enough to feed two people for almost a week.  And I get to use my Dutch oven, which is the best thing ever.

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Ragu alla Bolognese (adapted from Saveur)

Ingredients:

  • 1 stick butter
  • 2 medium yellow onions, minced
  • 2 carrots, finely chopped (I used baby carrots, which are cheaper and don’t need peeling)
  • 2 ribs of celery, finely chopped
  • 2 lbs. ground beef (chuck is best but expensive)
  • 1/2 cup dry red wine, more to taste
  • 1 28-ounce can unflavored tomato puree
  • 1 1/2 cups water

Directions:

While butter is melting in the Dutch oven, chop the vegetables and add to the butter.  Stir frequently until the vegetables are softened and slightly browned.

Add beef and cook, breaking up the meat into small chunks to allow even cooking.  When barely cooked through, add the wine and cook until evaporated, about 4 minutes.  The wine is optional, but it gives the sauce an all-day simmered flavor with a much shorter cooking time.

Stir in the tomato puree and the water and bring to a boil.  Add more wine if you would like (I usually do) and season with salt and red pepper flakes.

Reduce to a simmer and cook, partially covered (I cover almost all the way to prevent sauce from decorating my kitchen), stirring occasionally, until the sauce has thickened, 1-2 hours.

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Yum!

I served the sauce with bucatini, a spaghetti-like pasta with a hole in the middle, just for fun.  To make this a more balanced meal, serve with whole wheat pasta and a vegetable side dish.  (I think green beans go well with this.)  Top with grated cheese and enjoy!

Whole wheat pasta with bolognese | foodsciencenerd.com

Wholesome Bolgonese

Wholesome Bolgonese

Ingredients

  • 1 stick butter
  • 2 medium yellow onions, minced
  • 2 carrots, finely chopped
  • 2 ribs of celery, finely chopped
  • 2 lbs ground beef
  • 1/2 cup dry red wine, more to taste
  • 1 28-oz can unflavored tomato puree
  • 1 1/2 cups water

Directions

  1. While butter is melting in the Dutch oven, chop the vegetables and add to the butter. Stir frequently until the vegetables are softened and slightly browned.
  2. Add beef and cook, breaking up the meat into small chunks to allow even cooking. When barely cooked through, add the wine and cook until evaporated, about 4 minutes. The wine is optional, but it gives the sauce an all-day simmered flavor with a much shorter cooking time.
  3. Stir in the tomato puree and the water and bring to a boil. Add more wine if you would like (I usually do) and season with salt and red pepper flakes.
  4. Reduce to a simmer and cook, partially covered (I cover almost all the way to prevent sauce from decorating my kitchen), stirring occasionally, until the sauce has thickened, 1-2 hours.
http://www.foodsciencenerd.com/bolognese/

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