Heart-Healthy Classic Bolognese Sauce
Transform your dinner table with this vibrant and wholesome **Heart-Healthy Classic Bolognese Sauce**, a lighter twist on the beloved Italian favorite. Crafted with lean ground turkey, nutrient-rich veggies like carrots, celery, and onion, and a subtle richness from extra virgin olive oil and low-fat milk, this recipe is packed with flavor while being gentle on your heart. Slow-simmered for up to three hours, this sauce develops deep, robust layers of flavor, complemented by aromatic dried oregano, basil, and a hint of garlic. It's low in sodium thanks to smart ingredient choices like unsalted tomato paste and reduced-sodium chicken broth but doesn't skimp on taste. Perfectly paired with whole-grain pasta or spaghetti squash, this bolognese is a guilt-free indulgence the whole family will love. Whether you're meal prepping for the week or serving it fresh, it’s the ultimate comfort food that’s both nourishing and delicious!
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Recipe Information
Ingredients
- 500 grams lean ground turkey
- 1 tablespoon extra virgin olive oil
- 1 whole medium onion
- 2 medium carrots
- 2 whole celery stalks
- 3 whole garlic cloves
- 2 tablespoons unsalted tomato paste
- 800 grams crushed tomatoes, no salt added
- 250 milliliters low-sodium chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 1 tablespoon fresh parsley, chopped
- 125 milliliters low-fat milk
- 1 whole bay leaf
Instructions
Finely dice the onion, carrots, and celery. Mince the garlic cloves.
Heat the olive oil in a large saucepan over medium heat. Add the onions, carrots, and celery, cooking until softened, about 5-7 minutes.
Stir in the garlic and cook for an additional 2 minutes until fragrant.
Add the ground turkey to the pan, cooking until browned and cooked through, breaking apart with a wooden spoon, about 8-10 minutes.
Mix in the tomato paste, cooking and stirring for a few minutes until the paste deepens in color.
Pour in the crushed tomatoes, chicken broth, and low-fat milk. Add the oregano, basil, bay leaf, and black pepper.
Bring to a gentle simmer, then reduce the heat to low. Cover the pan, leaving a small gap for steam to escape, and simmer for 2.5 to 3 hours, stirring occasionally.
Adjust seasoning with more pepper or herbs if desired, removing the bay leaf before serving.
Garnish with fresh parsley before serving over whole grain pasta or spaghetti squash for an extra heart-healthy twist.
Nutrition Facts
Calories |
1225 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.1 g | 71% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 367 mg | 122% | |
| Sodium | 690 mg | 30% | |
| Total Carbohydrate | 89.3 g | 32% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 52.7 g | ||
| Protein | 119.7 g | 239% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 535 mg | 41% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 4299 mg | 91% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
