Heart-Healthy Molho Bolonhesa
Transform your weeknight dinners with this Heart-Healthy Molho Bolonhesa, a wholesome twist on the classic Italian-inspired meat sauce. Made with lean ground turkey, fresh vegetables like carrots, celery, and red bell peppers, and simmered in a rich blend of crushed tomatoes, herbs, and spices, this recipe is as nutritious as it is flavorful. Lightened up with heart-healthy extra-virgin olive oil and low-sodium chicken broth, this sauce delivers big taste while keeping things guilt-free. Serve it atop whole wheat spaghetti for a fiber-packed meal or use it as a versatile base for lasagna or zoodles. Ready in just over an hour and brimming with Mediterranean flavors, this dish will quickly become your go-to for healthy comfort food. Easy, delicious, and perfect for meal prep—it’s time to spoon out some heart-healthy goodness!
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Recipe Information
Ingredients
- 2 tablespoons Extra-virgin olive oil
- 1 large, finely chopped Onion
- 3 minced Garlic cloves
- 1 large, diced Carrot
- 2 diced Celery stalk
- 1 small, diced Red bell pepper
- 450 grams Lean ground turkey
- 2 tablespoons Tomato paste
- 800 grams Canned crushed tomatoes
- 250 milliliters Low-sodium chicken broth
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.5 teaspoon Red pepper flakes
- 0.25 teaspoon Freshly ground black pepper
- 0.5 teaspoon Salt
- 2 tablespoons, chopped Fresh parsley
- 300 grams (optional, for serving) Whole wheat spaghetti
Instructions
Heat the olive oil in a large skillet or saucepan over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.
Add the ground turkey to the vegetables, breaking it up with a wooden spoon as it cooks. Continue to cook until the turkey is no longer pink.
Stir in the tomato paste and mix well, cooking for an additional 2 minutes.
Pour in the crushed tomatoes and the chicken broth, stirring to combine.
Add the oregano, basil, red pepper flakes, black pepper, and salt. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 45 minutes, stirring occasionally.
Meanwhile, if serving with pasta, bring a pot of water to boil, add the whole wheat spaghetti, and cook according to package instructions. Drain and set aside.
Once the sauce has thickened, stir in the fresh parsley and adjust seasoning if needed.
Serve the Molho Bolonhesa over the cooked whole wheat spaghetti, or use it as a sauce for lasagna or other pasta dishes.
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.6 g | 83% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 321 mg | 107% | |
| Sodium | 2685 mg | 117% | |
| Total Carbohydrate | 173.4 g | 63% | |
| Dietary Fiber | 37.9 g | 135% | |
| Total Sugars | 57.9 g | ||
| Protein | 124.0 g | 248% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 490 mg | 38% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 5546 mg | 118% | |
*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.
