To perform at their best, athletes of all ages need to train well, get enough sleep, stay hydrated, and eat a nutritious diet that is balanced and healthy.
In the days leading up to a competition or race, it becomes even more important to eat well so that the body has the necessary energy resources for the big day. The pre-race dinner plays a fundamental role in preparing the body for the competition. The key purpose of this important meal is to replenish the body with all the nutrients necessary for peak performance. Pasta with Bolognese Sauce meets that challenge and tastes great too!
This rich, meaty dish provides plenty of protein, along with complex carbohydrates and good fats, to fuel your muscles. Add a crisp green salad with fresh greens and a loaf of crusty artisan whole wheat bread and it’s a complete meal. Pasta with Bolognese sauce is a hearty and filling dish, so all you need to finish it off is a light dessert of fresh fruit. Give it a try before your next big game! The recipe serves 10-12 people.
Ingredients:
1/4 pound prosciutto, diced
1 pound. Ground meat
1 pound. ground pork
1 pound. ground beef
1 large white onion
1 carrot
1 rib of celery
2-4 garlic cloves
1 bay leaf
2 cans (28 oz.) whole Italian San Marzano plum tomatoes
A large handful of fresh basil leaves, washed, dried and chopped (reserve a few sprigs for garnish)
2 tablespoons table salt for the pasta water
1-2 teaspoons Kosher or sea salt to taste
fresh ground black pepper to taste
1 can (14.5 oz.) tomato puree (optional)
2 cups of beef broth
1 cup of red wine
2 packages (16 oz.) pasta: penne, spaghetti, fettuccini, or tagliatelle
Freshly grated Parmesan cheese to decorate
Instructions
1. Use a large heavy pot or Dutch oven for best results.
2. Cook the prosciutto over medium heat until crisp, about 10-12 minutes.
3. Add beef, pork, and veal and gently brown, stirring frequently to blend ingredients and ensure even cooking, about 30 minutes. Drain off any excess liquid and discard.
4. While the meat is cooking, dice the carrot, onion and celery and mince the garlic. Combine in a small bowl.
5. Once the meat is done, add the vegetables and bay leaf and stir. Cook for 15 minutes, stirring frequently.
6. Add the tomatoes, including the juice from the can. Mash the tomatoes with the back of a wooden spoon. Add the meat broth and red wine.
7. Add half of the basil leaves and season with sea or kosher salt and fresh ground black pepper. Reduce heat, cover pot, and simmer for 2 hours, stirring occasionally. If the sauce is very thick, add the tomato puree to thin it out a bit.
8. About 30 minutes before the sauce is ready, bring a large pot of water (8 quarts/liter) to a boil over high heat. Once the water is boiling, add 2 heaping tablespoons of table salt and add the pasta. Stir gently and cook until al dente (firm when biting). Reserve 1/2 cup of the starchy pasta water.
9. Remove the lid and add the rest of the chopped basil to the sauce. Mix gently.
10. Drain pasta and transfer to a large serving bowl that has been preheated in the oven (200 degrees for 5 minutes). Add some of the sauce and toss gently to completely coat the pasta. Add a splash of the reserved pasta water to smooth the sauce. Top with additional sauce, freshly grated Parmesan cheese, and garnish with basil. Serve immediately.
Ratings
If you don’t have ground veal, just double the beef or pork. Bacon or ham can be used in place of the prosciutto. If you use prosciutto, be careful with the seasoning as this type of Italian ham is very salty.