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’s even more important to eat right to make sure your body has the energy resources it needs for the big day. The pre-race dinner plays a key role in preparing the body for the competition. The key goal of this important meal is to replenish the body with all the necessary nutrients for peak performance. Pasta with Bolognese Sauce meets that challenge and tastes great too!
This rich and meaty dish provides plenty of protein, along with complex carbohydrates and good fats, to refuel your muscles. Add a crunchy green salad with fresh veggies and a crisp artisan whole wheat loaf and it’s a complete meal. Pasta with Bolognese sauce is a hearty and satisfying dish, so a light dessert of fresh fruit is all you need to finish. Give it a try before your next big game! Recipe for 10-12 people.
Ingredients:
1/4 pound. prosciutto, diced
1 pound. Ground beef
1 pound. ground pork
1 pound. ground beef
1 large white onion
1 carrot
1 slice of celery
2-4 cloves of garlic
1 bay leaf
2 cans (28 oz) whole San Marzano Italian pear 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
Freshly ground black pepper to taste
1 can (14.5 oz.) Tomato puree (optional)
2 cups of beef broth
1 cup of red wine
2 (16 oz.) Pkg. pasta: penne, spaghetti, fettuccini or tagliatelle
Freshly grated Parmesan cheese for garnish
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 brown gently, stirring frequently to mix ingredients to ensure even cooking, about 30 minutes. Squeeze out excess liquid and discard.
4. While the meat is cooking, mince the carrot, onion and celery and mince the garlic. Combine in a small bowl.
5. Once the meat is done, add the greens and bay leaf and stir. Cook for 15 minutes, stirring frequently.
6. Add the tomatoes, including the juice from the can. Crush the tomatoes with the back of a wooden spoon. Add the beef broth and red wine.
7. Add half of the basil leaves and season with kosher or sea salt and freshly ground black pepper. Reduce heat, cover pot, and simmer 2 hours, stirring occasionally. If the sauce is too thick, add the tomato puree to thin it a bit.
8. About 30 minutes before the sauce is done, bring a very 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 to bite). 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 heated in the oven (200 degrees for 5 minutes). Add a little sauce and stir gently to completely coat the pasta. Add a splash of the reserved pasta water to soften the sauce. Top with additional sauce, freshly grated Parmesan cheese, and garnish with basil. Serve immediately.
Grades
If you don’t have ground beef, 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.