High Protein Tomato Meat Sauce
Elevate your weeknight dinners with this hearty, flavor-packed High Protein Tomato Meat Sauce. Brimming with lean ground beef and turkey, this recipe is a protein powerhouse, perfect for fueling your active days. A rich blend of crushed tomatoes, tomato paste, and Italian seasoning creates a robust and wholesome base, while onion and garlic infuse aromatic depth into every bite. Simmered to perfection, the sauce provides a medley of savory and slightly spicy flavors, thanks to optional red pepper flakes. Ready in under an hour, this versatile sauce pairs beautifully with pasta, rice, or even zucchini noodles, making it ideal for meal prep or family dinners. Top it off with Parmesan and fresh parsley for a restaurant-quality finish! Whether you're seeking a nutritious dinner idea, a protein-rich sauce, or a new way to enjoy Italian-inspired cooking, this recipe checks every box.
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Recipe Information
Ingredients
- 1 pound extra-lean ground beef (90% lean or higher)
- 1 pound ground turkey (93% lean or higher)
- 2 tablespoons olive oil
- 1 whole yellow onion, finely diced
- 4 cloves garlic cloves, minced
- 28 ounces crushed tomatoes, canned
- 2 tablespoons tomato paste
- 1 cup chicken or beef broth (low-sodium)
- 2 teaspoons Italian seasoning
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes (optional)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- as desired Parmesan cheese, grated (optional, for garnish)
- as desired fresh parsley, chopped (optional, for garnish)
Instructions
Heat a large, deep skillet or saucepan over medium heat. Add olive oil and allow it to warm up for 1-2 minutes.
Add the diced onion to the skillet and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for an additional 30 seconds, or until fragrant.
Add the ground beef and ground turkey to the skillet. Use a wooden spoon to break the meat into small pieces as it cooks. Continue cooking until the meat is browned and fully cooked through, about 6-8 minutes. Drain any excess grease, if necessary.
Stir in the tomato paste, ensuring it coats the meat evenly. Let it cook for 1-2 minutes to deepen the flavor.
Pour in the crushed tomatoes and chicken or beef broth. Stir to combine.
Add the Italian seasoning, dried basil, red pepper flakes (if using), salt, and black pepper. Mix well.
Bring the sauce to a gentle simmer, then reduce the heat to low. Cover the skillet or saucepan and let the sauce simmer for 30 minutes, stirring occasionally to prevent sticking.
Taste the sauce and adjust seasoning with additional salt or pepper, if desired.
Serve the sauce over your favorite base (e.g., pasta, rice, or zucchini noodles) and garnish with grated Parmesan cheese and fresh parsley, if desired.
Nutrition Facts
Calories |
2110 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.3 g | 141% | |
| Saturated Fat | 33.7 g | 168% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 667 mg | 222% | |
| Sodium | 4276 mg | 186% | |
| Total Carbohydrate | 77.7 g | 28% | |
| Dietary Fiber | 20.8 g | 74% | |
| Total Sugars | 44.4 g | ||
| Protein | 199.0 g | 398% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 558 mg | 43% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 5120 mg | 109% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
