Main Dishes

Slow Cooker Bolognese Sauce

January 08, 2015

Beef, pork and vegetables simmer in a slow cooker to make this hearty pasta sauce.

1 tablespoons olive oil
1 pound ground beef
1/2 pound bulk Italian sausage
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped carrot
2-3 cloves garlic, minced
1 (28 oz.) can crushed tomatoes
1/2 cup milk
1/2 cup low-sodium beef broth
1/4 cup tomato paste
2 tablespoons balsamic vinegar
1 teaspoon salt
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes
1/2 teaspoon fennel seed
1/2 teaspoon black pepper
1/2 cup ricotta cheese

Heat olive oil in a saute pan over medium heat. Add ground beef and sausage and cook until no longer pink. Drain. Mince onion celery and carrot in a food processor. Transfer to a slow cooker, along with...
See the full directions on my site

Nutritions

Calories
343

Sodium
721mg
30% DV

Fat
19g
30% DV

Protein
23g
47% DV

Carbs
14g
4% DV

Fiber
3g
15% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 8g 42%

Polysaturated Fat 1g 8%

Monosaturated Fat 9g 61%

Cholesterol 75mg 25%

Sodium 721mg 30%

Potassium 676mg 19%

Protein 23g 47%

% DAILY VALUE^*

Total Carbohydrate

Fiber 3g 15%

Sugar 7g 14%

Vitamin A 1342IU 26%

Vitamin B6 0.96mg 48%

Vitamin C 18mg 30%

Calcium 123mg 12%

Iron 2mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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For the teriyaki chicken:
4 med chicken breasts approximately 500 g meat cubed
4 tbsp teryiaki sauce
2 tbsp lemon juice or tamarind
1 tbsp sweet soy sauce
1 tsp Worcestershire sauce
2 tsp ginger freshly grated
2 cloves garlic freshly grated
1/3 tsp black pepper freshly ground
1 tbsp coconut oil
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1.5 cup jasmine Thai rice any basmati will be great too
3 cups water
1 cup peas fresh or frozen
1 tbsp coconut oil
For the vegetables:
1 small broccoli made into florets
3 small carrots shaved with a peeler or cut julienne
2 med red onions roughly chopped
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1/2 tbsp ginger freshly grated
2 cloves garlic freshly grated
1 tbsp coconut oil
1 pinch salt sea salt or pink Himalayan
1 pinch black pepper freshly ground
1 tbsp sesame seeds to sprinkle over

Preparation
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See the full directions on my site

Nutritions

Calories
637

Sodium
1263mg
52% DV

Fat
24g
37% DV

Protein
18g
36% DV

Carbs
90g
30% DV

Fiber
10g
43% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 13g 66%

Polysaturated Fat 4g 30%

Monosaturated Fat 6g 38%

Cholesterol 18mg 6%

Sodium 1263mg 52%

Potassium 969mg 27%

Protein 18g 36%

% DAILY VALUE^*

Total Carbohydrate

Fiber 10g 43%

Sugar 7g 15%

Vitamin A 7530IU 150%

Vitamin B6 4mg 224%

Vitamin C 46mg 78%

Calcium 262mg 26%

Iron 9mg 51%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
69

Sodium
821mg
34% DV

Fat
2g
3% DV

Protein
7g
15% DV

Carbs
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1% DV

Fiber
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6% DV

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Fat

Saturated Fat 0.82g 4%

Polysaturated Fat 0.73g 4%

Monosaturated Fat 0.49g 3%

Cholesterol 17mg 6%

Sodium 821mg 34%

Potassium 168mg 4%

Protein 7g 15%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 0.2g 0%

Vitamin A 525IU 10%

Vitamin B6 0.18mg 9%

Vitamin C 0.8mg 1%

Calcium 50mg 5%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Slow Cooker Bolognese Sauce

Beef, pork and vegetables simmer in a slow cooker to make this hearty pasta sauce.

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