Italian · dinner

Creamy Cottage Cheese Turkey Bolognese

Creamy Cottage Cheese Turkey Bolognese — from Clean & Delicious's cooking video Watch how it’s made · 7:19

Video by Clean & Delicious on YouTube · Open on YouTube

30 minServes 6457 kcal a serve
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Blending cottage cheese into the tomato sauce makes it creamy without cream, and with lean turkey and chickpea pasta each serve gives about 35 g of protein and around 12 g of fibre.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Warm the olive oil in a large sauté pan over medium heat. Add the onion with a pinch of salt and cook about 5 minutes until soft and translucent, then add the garlic and chilli flakes for 1–2 minutes. 1:30
  2. Add the turkey with salt, pepper and a little of the Italian seasoning. Break it into small crumbles and cook 5–7 minutes until no pink remains, then turn the heat right down. 2:16
  3. Blend the marinara sauce and cottage cheese until completely smooth and creamy. 3:24
  4. Pour the sauce over the turkey, add the parmesan, the rest of the Italian seasoning and more chilli if you like. Simmer gently 10–15 minutes, tasting for salt and pepper. 4:28
  5. Meanwhile cook the chickpea or lentil pasta, checking it early (after 3–4 minutes) as it softens quickly. Drain and top with the sauce, basil and extra parmesan. 5:04

Tip. Serves 6 (1 cup of sauce each, per her recipe); the pasta is our estimate of one 2 oz box serving each. Sauce keeps 4 days in the fridge; thin with broth, water or milk to reheat. Zucchini noodles also work.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 6

Energy457 kcal1,910 kJ
Protein36 g72% of a day
Fibre12 g42% of a day
Carbohydrate48 g36 g net · 14 g sugars17% of a day
Fat15 g4 g saturated19% of a day
Sodium740 mg32% of a day

Where the energy comes from one serve

  • Net carbs 34%
  • Protein 34%
  • Fat 32%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 69% of the 36 g of net carbs come from the chickpea or lentil pasta. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.

Vitamins & minerals % of a day, one serve · tap for more

Folate High61%

242 µg a serve, mostly from chickpea or lentil pasta (88%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Selenium High57%

31 µg a serve, mostly from lean ground turkey (63%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High50%

1.2 µg a serve, mostly from lean ground turkey (76%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High42%

4.6 mg a serve, mostly from lean ground turkey (43%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High42%

0.7 mg a serve, mostly from lean ground turkey (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Iron High32%

5.7 mg a serve, mostly from chickpea or lentil pasta (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium High25%

104 mg a serve, mostly from chickpea or lentil pasta (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium High21%

970 mg a serve, mostly from chickpea or lentil pasta (37%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium Source19%

242 mg a serve, mostly from chickpea or lentil pasta (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C Source17%

15 mg a serve, mostly from marinara sauce (74%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin E Source14%

2.2 mg a serve, mostly from marinara sauce (53%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source13%

15 µg a serve, mostly from chickpea or lentil pasta (33%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

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Omega-39%

0.1 g a serve, mostly from chickpea or lentil pasta (35%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin A6%

57 µg a serve, mostly from marinara sauce (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.2 µg a serve, mostly from lean ground turkey (82%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.