Fridge Friend recipes
Hearty Turkey Mince Tomato Ragu recipe
A rich, comforting turkey mince ragu simmered with onion, garlic and tinned tomatoes until deeply savoury. Serve it as it is for a simple protein-packed dinner or spoon it over your favourite side.
40 min · Easy · Italian-inspired Jump to method
Ingredients
- 500g Turkey Mince
- 1 large Onion
- 3 cloves Garlic
- 400g Tinned Tomatoes
- 1 tbsp Plain Cooking Oil
- 1 tsp Salt
- 1/2 tsp Black Pepper
| Nutrition | Per serving |
|---|---|
| Calories | 188 kcal |
| Protein | 22.8 g |
| Carbohydrates | 6.8 g |
| Fat | 8.2 g |
| Saturated fat | 1.7 g |
| Fibre | 1.8 g |
| Sugar | 4.1 g |
| Sodium | 595 mg |
Why this works
A relatively lean, high-protein ragu that is modest in calories and carbohydrates, but sodium is fairly high because of the added salt.
Lean protein from turkey mince. Turkey mince provides a substantial amount of protein with comparatively less saturated fat than many red meats, supporting satiety and muscle maintenance.
Tomatoes and onion contribute antioxidants. Tinned tomatoes and onion add vitamin C, potassium and plant compounds such as lycopene, which support general health.
Sodium is elevated. Adding 1 tsp salt pushes the sodium content up noticeably, which may be a concern for people monitoring blood pressure.
Method
- Finely chop the onion and garlic.
Keep the onion and garlic pieces small and even so they soften and cook quickly without burning.
- Heat 1 tbsp plain cooking oil in a large frying pan over a medium heat, then cook the onion for 6-8 minutes until softened.
Cook the onion over medium heat until translucent and lightly sweet; avoid browning for a cleaner sauce base.
- Add the garlic and cook for 1 minute, stirring so it does not catch.
Stir the garlic constantly and add it only briefly, as it can turn bitter very fast if it catches.
- Add the turkey mince and cook for 6-8 minutes, breaking it up with a spoon, until browned all over.
Break the mince into small pieces as it cooks so it browns evenly and develops more flavor.
- Pour in the tinned tomatoes, then season with salt and black pepper.
Season lightly at this stage so the tomatoes and turkey can absorb the seasoning as they simmer.
- Bring to a gentle simmer and cook for 20 minutes, stirring occasionally, until the sauce has thickened and the turkey is cooked through.
Maintain a gentle simmer rather than a boil to reduce the sauce slowly without toughening the meat.
- Taste and adjust the seasoning if needed, then serve hot.
Taste at the end and adjust salt and pepper gradually for the best balance before serving.
More recipes using the same ingredients
Other Turkey Recipes
Loaded Sweet Potatoes with Spiced Mince and Chorizo
50 min · Sweet potatoes are roasted until fluffy, then piled high with savoury spiced mince and crisp chorizo for a deeply satisfying main. Finished with melted cheese, a cooling yoghurt drizzle and a fresh salad, it is bold, hearty and full of texture.
Tomato Mince Meatballs with Sweet Potato Mash
50 min · Tender mince meatballs are simmered in a rich tomato and garlic sauce, then served with smooth sweet potato mash. Finished with a little melted cheese, it’s a hearty, comforting dinner with plenty of flavour.
Classic Mince and Onion Pan Bake
35 min · A rich, comforting mince dish built around sweet onion and a simple buttery finish. It is satisfying, versatile and ideal with potatoes or croquettes.
View Category
Discover recipes from your fridge contents
Use the FridgeFriend app to recognise the ingredients already in your fridge and help you discover recipes.
