Slow Cooker Spaghetti Bolognese

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Pellegrino Artusi was the man who first described a meat sauce made in the style of Bologna, Italy or “Bolognese”. The year was 1891.

While Bolognese is the descriptor of a sauce, typically served with tagliatelle or in lasagna bolognese, today’s is a basic preparation that incorporates the pasta (spaghetti squash) with the sauce in a one crock cook-up!

I hope you’ll make it because the meat is tender and the result is as tasty is it is simple.

Did you watch the Super Bowl?

I did. I pulled out the erg half way through the 3rd quarter and rowed until the end of the game. It ended up being over 16,000 meters in an hour and 4 minutes. If you ever want to see how slowly the seconds tick by in a football game, the rowing machine is a good tool for doing so!

In the end, I was struck by the difference between Cam Newton’s confidence before the game and his childlike behavior as his world unraveled. It reminded me of the quote, “There is all the difference in the world between a man who lifts himself up, and a man who is lifted up by others.”

When we are looking for example of how to be proud, we don’t have to look very far. I hope that when others are looking for an example of humility, that they find it in you. Pride comes before the fall, guys, don’t forget that!

Got it? Good!

I’ve gotta jam, but I hope that you’ll make the most of this week, I hope that you prize humility, and I hope that you bust out your slow cooker in an effort to…

“Keep It Paleo!”

Your Pal,

Paleo Nick

(Got these dudes up to Sierra City this weekend to check the water levels. Things are looking good!)

Slow Cooker Spaghetti Bolognese

Ingredients List:

  • Flesh of 2 spaghetti squash, roasted, seeded and scraped in to “spaghetti-like” threads using a fork
  • 1 large yellow onion, small dice
  • 4 cups mushrooms, sliced
  • 6 cups tomato puree
  • 2 pounds ground turkey
  • 1 pound Italian sausage
  • 2 tablespoons Italian seasoning
  • Kosher salt, to taste
  • Black pepper, to taste
  • 1 drizzle olive oil

Preparation Instructions:

  1. Combine all ingredients in the crock of your slow cooker in this order: layer a third of spaghetti squash, third of sausage, third of ground turkey, third of onions, third of diced mushrooms, third of tomato puree, third of italian seasoning, and salt and pepper.  Repeat this process two more times.
  2. Drizzle the olive oil on top before placing the lid on slow cooker.
  3. Place slow cooker on a foil lined sheet pan and cook on high for 12 hours.
  4. Carefully spoon out and serve immediately, or portion into pint containers and freeze for up to 6 months.

“Keep It Paleo!”

Zone Breakdown:

Proteins: (30)

We are using 2 pounds, or 32oz of turkey. When it is cooked, it reduces down in weight to about 27oz, and with 1.5oz equaling one block, that gives us 17 blocks from the turkey.   Additionally we are using 1 pound, or 16oz of Italian sausage. Again, it reduces in weight after cooking, so we have 13oz. With each oz equaling a block, that gives us a total of 30 protein blocks.

 

Carbohydrates: (27)

After cooking the squash and scrapping out the insides, we end up with around 4-6 cups per spaghetti squash of the spaghetti. If we say that about 1 cup of spaghetti squash equals one block, then we have about 12 cups, or 12 blocks. Then we add in the onion. We say that about 1 large onion gives us two blocks, as about ½ cup equals one block, which comes from ½ onion. 4 cups of chopped mushrooms equal one block, so we are adding in one block from these.   And finally we have 6 cups of tomato puree. ½ cup equals one block, leaving us therefore with 12 blocks for a total count of 27 blocks.

Fats: (0)

The only fat that is added in this recipe is the olive oil that is added for cooking. We won’t count it in the fats though because most of it will be left out of the meal in the end.

Balancing Act:

We have a lot of protein and carbs in this recipe and not fats added, so feel free to add in your fats to make this a balanced tasty meal. With 30 Protein blocks, and 27 Carb blocks, we can break this into 10 meals, with 3 protein blocks and just under 3 carb blocks.

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