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Introduction
Spaghetti Bolognese, a beloved staple of Italian-American cuisine, has long been a comfort food favorite. However, its origins can be traced back to the city of Bologna, Italy, where the traditional ragù alla bolognese was typically served with tagliatelle, not spaghetti. Our healthy rendition pays homage to this culinary classic while addressing modern nutritional concerns. By incorporating a rainbow of vegetables and leaner protein sources, we've transformed this dish into a nutrient powerhouse. This adaptation not only caters to health-conscious diners but also offers a sneaky way to increase vegetable intake for picky eaters, making it a win-win for families looking to maintain tradition while embracing a more balanced diet.
Ingredients
• 1 lb (450g) lean ground turkey
• 1 medium onion, finely diced
• 2 medium carrots, peeled and finely diced
• 2 celery stalks, finely diced
• 3 cloves garlic, minced
• 2 tbsp extra virgin olive oil
• 2 cans (14.5 oz each) crushed tomatoes, preferably San Marzano
• 1/4 cup tomato paste
• 1/2 cup low-sodium chicken broth
• 2 bay leaves
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes (optional)
• Salt and freshly ground black pepper to taste
• 12 oz whole grain spaghetti or legume-based pasta
• 1/4 cup fresh basil leaves, torn, for garnish
• 1/4 cup grated Parmesan cheese (optional)
Step 1:
Heat olive oil in a large skillet over medium heat. Add onion, carrots, and celery. Cook for 5-7 minutes until vegetables are softened.
Step 2:
Add minced garlic and cook for another 30 seconds until fragrant.
Step 3:
Increase heat to medium-high and add ground turkey. Break it up with a wooden spoon and cook for 5-7 minutes until no longer pink.
Step 4:
Stir in tomato paste and cook for 1-2 minutes to caramelize slightly.
Step 5:
Add crushed tomatoes, chicken broth, bay leaves, dried oregano, dried basil, and red pepper flakes (if using). Stir to combine.
Step 6:
Bring the sauce to a simmer, then reduce heat to low. Cover and cook for 20-25 minutes, stirring occasionally.
Step 7:
While the sauce is simmering, bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente.
Step 8:
Remove bay leaves from the sauce. Season with salt and pepper to taste.
Step 9:
Drain the pasta and return it to the pot. Add a portion of the sauce and toss to coat.
Step 10:
Serve the pasta topped with additional sauce, torn fresh basil leaves, and grated Parmesan cheese if desired.
Q: Can I make this sauce ahead of time?
A: Yes, you can prepare the sauce up to 2 days in advance and store it in the refrigerator. Reheat gently before serving with freshly cooked pasta.
Q: Is this recipe freezer-friendly?
A: The sauce freezes well for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop.
Q: Can I use ground beef instead of turkey?
A: Yes, you can substitute lean ground beef for turkey, but it will increase the fat content of the dish.
• For a vegetarian version, substitute the ground turkey with plant-based ground meat or finely chopped mushrooms.
• Choose lean ground turkey (93% lean or higher) for a healthier option.
• San Marzano tomatoes are recommended for their rich flavor, but any high-quality canned crushed tomatoes will work.
• For a gluten-free option, ensure you use certified gluten-free pasta.
• This recipe contains poultry and may contain dairy if using Parmesan cheese. It can be made dairy-free by omitting the cheese.
• For extra vegetables, consider adding finely diced bell peppers or zucchini to the sauce.
Divide the pasta among plates, top with additional sauce, and garnish with fresh basil and Parmesan cheese if desired.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop, adding a splash of water if needed.
Start boiling water for pasta when you begin simmering the sauce to ensure both components are ready at the same time.
- Finely dice the vegetables for a smoother sauce texture
- Don't overcook the pasta; keep it al dente for the best texture
- Let the sauce simmer long enough to develop deep flavors
For a vegetarian version, substitute the ground turkey with plant-based ground meat or finely chopped mushrooms. For a lower-carb option, serve over zucchini noodles or spaghetti squash.
Pair with a light red wine like Chianti or a crisp green salad dressed with balsamic vinaigrette.
This dish can be enjoyed year-round, but is especially comforting in fall and winter.
Contains poultry (turkey). May contain dairy if using Parmesan cheese. Use gluten-free pasta for a gluten-free version.
