HEALTHY ITALIAN LUNCH MEAL
Growing up with a father as a master chef and being surrounded by whole foods including whole grains, vegetables, fresh meats and fruits helps you appreciate good ol' home style cooking and the benefits to preparing and cooking foods from home. Here is an old favorite recipe of mine that I'd like to share with you today!
Brown Rice Pasta Turkey Vegetable Bolognese
6 ounces gluten free brown rice pasta (Tinkyada, Trader Joes or Bionaturae brands)
6 ounces organic ground turkey breast
WholeFoods 365 organic fat free pasta sauce (2 metric cups)
1garlic clove (sliced thin)
1 diced medium onion (diced)
1/3 of each oforange, yellow and red pepper (julienned)
1 medium zucchini (cubed)
4 mushrooms (sliced thin)
1 tablespoon of extra virgin olive oil
1 tablespoon of mixed Italian herbs
Heat a wok or large fry pan and add a tablespoon of extra virgin olive oil.
Once pan is hot, add garlic and onion. Stir for 1-2 minutes until slightly browned and add the remaining vegetables and Italian herbs. Toss the vegetables for 6-8 minutes or until 'al dente'. Place in a bowl and cover with foil to maintain warmth.
While the vegetables are cooking boil 2 quarts of water in a separate pot. As the water boils add the required amount of brown rice pasta (6 ounces), 1/2 tsp olive oil, and stir to avoid the pasta sticking. Cook for approximately 10-12 minutes.
Once the pasta is cooked drain in collander and place on plates.
In the same pan in which the vegetables were cooked, add 6 ounces of ground turkey breast and stir with a wooden spoon until it has fully browned and cooked inside and out. Approximately 7 minutes.
Once cooked add two cups of pre-made natural low fat marinara pasta sauce of your choice over the ground turkey and continue stirring (for an extra 2-3 minutes) so sauce seeps in to the meat.
Place the cooked serving (3 ounces each) of pasta on a flat plate
Top with the stir fried vegetables
Finish by adding the bolognese turkey sauce
This high energy Italian lunch meal is packed with:
Gluten free complex carbohydrates which digest a lot easier than wheat pasta resulting in more energy for longer.
High fibrous and vitamin/antioxidant packed vegetables which aid in regularity, hydration and optimal health.
High quality organic low fat turkey breast protein which is great for building strength, quality muscle and maintaining a lean body.
Italian organic pasta sauce which contains Lycopene - a cancer fighting natural substance found in well cooked tomato sauces.
Not advised to be eaten for dinner as the pasta will most likely be stored as fat in the body while at your least active time of the day.
If you would like to eat this meal for dinner, simply take out the pasta and add in more vegetables or accompany with a salad.
This healthy meal is also very low in sodium and contains no added sugar or fat. The combination of ingredients used in this meal are not only extremely healthy for you but taste great.