easy healthy spaghetti bolognese

Easy Healthy Spaghetti Bolognese

Spaghetti Bolognese is a classic Italian dish that has won hearts all around the world. Traditionally, it’s a rich sauce made with minced meat, tomatoes, and a variety of herbs and spices, served over a bed of spaghetti. However, many people often associate this delicious meal with heavy oils and high calories. But with some simple modifications, you can enjoy a lighter, healthier version without sacrificing flavor. This article will guide you through an easy, healthy Spaghetti Bolognese recipe that is not only scrumptious but also nutritious.

Ingredients

To make our easy healthy Spaghetti Bolognese, you will need the following ingredients

- Whole Wheat Spaghetti 300g (for a fiber boost) - Lean Ground Turkey or Chicken 400g (an excellent source of protein) - Olive Oil 1 tablespoon (a healthy fat source) - Onion 1 medium-sized, diced - Garlic 2 cloves, minced - Carrot 1 large, diced (adds natural sweetness and color) - Celery 2 sticks, diced (packs a crunch and enhances flavor) - Bell Pepper 1 medium, diced (for extra nutrients) - Canned Tomatoes 400g (rich in lycopene and a must-have for the sauce) - Tomato Paste 2 tablespoons (adds depth to the flavor) - Dried Oregano 1 teaspoon - Dried Basil 1 teaspoon - Salt and Pepper to taste - Fresh Basil for garnish (optional)

Preparation Steps

1. Cook the Spaghetti Begin by bringing a large pot of salted water to a boil. Add the whole wheat spaghetti and cook according to the package instructions until al dente. This usually takes about 8-10 minutes. Drain and set aside.

2. Prepare the Sauce In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes, or until it becomes translucent. Next, introduce the minced garlic, diced carrot, diced celery, and diced bell pepper. Sauté these vegetables for about 5-7 minutes until they soften.

3. Add the Meat Increase the heat slightly and add the ground turkey or chicken to the pan. Break it apart with a wooden spoon, stirring occasionally to ensure it cooks evenly. Cook for around 5-6 minutes, until the meat is browned and no longer pink.

4. Build the Sauce Once the meat is cooked, add the canned tomatoes and tomato paste. Stir in the dried oregano and basil, and season with salt and pepper to taste. Bring the mixture to a simmer, then reduce the heat. Let it simmer gently for about 15-20 minutes. This allows the flavors to meld beautifully.

5. Combine and Serve Once the sauce is ready and flavors have developed, toss the cooked spaghetti into the sauce and mix well to coat the pasta evenly. If desired, you can add a splash of water to loosen the sauce if it seems too thick.

6. Garnish and Enjoy Serve your healthy Spaghetti Bolognese in bowls, and top with freshly torn basil leaves for that burst of flavor. You might also add a sprinkle of grated Parmesan cheese if you like.

Nutritional Benefits

This easy healthy Spaghetti Bolognese recipe focuses on wholesome ingredients that provide numerous health benefits

- Whole Wheat Spaghetti Higher in fiber, whole wheat pasta helps with digestion and keeps you feeling full longer. - Lean Meat Using turkey or chicken cuts down on fat while still providing essential protein for muscle maintenance and repair. - Vegetables The combination of onions, garlic, carrots, celery, and bell peppers not only packs your meal with vitamins and minerals but also adds colorful appeal and texture. - Olive Oil A source of healthy fats that is known for its heart-healthy properties.

Final Thoughts

Making a healthy version of Spaghetti Bolognese doesn’t mean compromising on taste or satisfaction. With easy substitutions and a focus on nutritious ingredients, you can indulge in this classic dish while keeping your health goals in check. Whether it’s for a family dinner or a quick meal prep for the week, this easy healthy Spaghetti Bolognese should be your go-to recipe. Enjoy your delicious, nutritious meal guilt-free!