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ITALIAN BOLOGNESE SAUCE

ITALIAN BOLOGNESE SAUCE

Prep time: 15 minutes / Cook time: 7 to 8 hours on low
This Bolognese sauce uses fresh tomatoes and is slow cooked for
hours to give it that rich, delicious flavor. Serve this sauce over
vegetable noodles or whole-grain pasta, or in your favorite lasagna
recipe. It’s also perfect for freezing. Using honey and red wine is
entirely optional, but they add a nice touch of flavor; they are not
included in the nutritional analysis.
Makes 8 cups
1 tablespoon extra-virgin olive oil (optional)
1 pound 93% lean ground beef
1 medium onion, roughly chopped
4 garlic cloves, minced
5 to 6 pounds tomatoes, seeded and chopped
1 medium carrot, roughly chopped
1 dried bay leaf
1 teaspoon dried oregano
1 teaspoon dried basil
¼ cup tomato paste
Freshly ground black pepper
Honey (optional)
¼ cup red wine (optional)
1. Optional step: In a large skillet, heat the oil over medium-high
heat. Add the ground beef, onion, and garlic. Cover and cook
stirring frequently until beef is browned, 7 to 10 minutes. Drain any
excess fat and liquid from the beef.
2. Combine the beef, onion, garlic, tomatoes, carrot, bay leaf,
oregano, basil, tomato paste, black pepper, honey (if using), and
wine (if using) in a 6-quart slow cooker. Stir to combine. Cover
and cook on low for 7 to 8 hours or until the sauce is thickened.
3. Remove and discard the bay leaf.
4. Serve warm or freeze in 1- to 2-cup portions in airtight
containers for up to 3 months.
Per Serving (1 cup): Calories: 182; Total Fat: 6g; Saturated Fat: 2g; Trans
Fat: 0g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol:
32mg; Sodium: 131mg; Carbohydrates: 17g; Fiber: 5g; Sugars: 11g; Protein:
16g

VARIATION TIP: You can replace the ground beef with ground white
meat turkey or ground pork depending on your tastes. You could also add
1 cup of chopped button mushrooms to enhance the flavor and boost the
fiber content.