High-Protein Bolognese

Ingredients

• 1800 g extra lean ground beef
• 1800 ml whole tomatoes (2 x 900ml cans)
• 3 tbsp extra virgin olive oil
• 2 onions (medium, diced (~490g))
• 10 garlic (minced)
• 0.5 cup tomato paste
• 2.5 cup beef broth
• 2 cup Fairlife milk (or other ultra-filtered milk)
• 2 tsp Italian seasoning
• 2 bay leaves
• salt & pepper (to taste)

Steps

1. 1

   In a large pot or dutch oven, heat the 3 tbsp of extra virgin olive oil over medium heat.

2. 2

   Add the diced onions and sauté until they are softened and lightly translucent.

3. 3

   Add the minced garlic and cook for 1–2 minutes until fragrant, being careful not to burn it.

4. 4

   Add the 1800g of extra lean ground beef to the pot and cook, breaking it up with a spoon, until browned with no pink remaining.

5. 5

   Pour in the 2.5 cups of beef broth and simmer uncovered until the liquid has reduced, about 8–10 minutes.

6. 6

   Add the 2 cups of Fairlife milk and continue simmering uncovered until reduced again, about 8–10 minutes.

7. 7

   Stir in the whole tomatoes (with their juices), 1/2 cup tomato paste, 2 tsp Italian seasoning, and 2 bay leaves.

8. 8

   Using a wooden spoon or potato masher, crush the whole tomatoes directly in the pot.

9. 9

   Cover the pot and simmer on low heat for about 30 minutes to allow the flavors to meld.

10. 10

    Remove the bay leaves and season with salt and pepper to taste.

11. 11

    Allow the sauce to cool slightly, then portion into freezer-safe containers (like Souper Cubes) and freeze for up to 3–4 months.

Notes

The author recommends using Souper Cubes for easy portioning. Fairlife milk is used to increase the protein content and reduce sugar compared to standard milk. Per serving (1/12th of recipe): 317 cal | 38P | 13F | 13C.

Nutrition per serving

• main
• high-protein
• meal-prep
• freezer-friendly
• macro-friendly
• slow-cooked
• beef