Heart-Healthy Turkey Bolognese
Savor a healthier twist on a classic Italian favorite with this Heart-Healthy Turkey Bolognese recipe. Packed with lean ground turkey and a medley of diced vegetables, including carrots, celery, and onion, this dish delivers hearty flavor while staying low-fat and nutrient-rich. Simmered in a robust, tomato-based sauce infused with aromatic oregano and basil, the bolognese is perfectly complemented by whole-grain or legume-based pasta for a fiber-filled upgrade. Optional additions like baby spinach or kale boost the nutritional profile, while fresh parsley and Parmesan cheese finish with a gourmet touch. Ideal for meal prepping or feeding a crowd, this dish is both heart-friendly and absolutely delicious, ready in just under an hour. Experience a better-for-you comfort meal that doesn’t skimp on taste!
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- 1 medium carrot, finely diced
- 1 medium celery stalk, finely diced
- 3 garlic cloves, minced
- 1 pound lean ground turkey (93% lean or higher)
- 28 ounces unsalted crushed tomatoes, canned
- 1 cup low-sodium chicken or vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt (optional, optional to taste for heart-specific diets)
- 2 cups baby spinach or kale (optional, for added nutrients)
- 12 ounces whole-grain spaghetti or legume-based pasta
- 2 tablespoons fresh parsley, chopped (for garnish)
- 2 tablespoons grated Parmesan cheese (optional)
Instructions
Heat the olive oil in a large, deep skillet or Dutch oven over medium heat.
Add the diced onion, carrot, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Add the ground turkey to the skillet. Cook for 7-10 minutes, breaking it up with a wooden spoon, until it is no longer pink and is well-browned.
Stir in the tomato paste, oregano, basil, black pepper, and salt (if using). Cook for 1-2 minutes to combine the flavors.
Pour in the crushed tomatoes and chicken or vegetable broth. Stir well to combine.
Reduce the heat to low, cover, and let the sauce simmer for 25-30 minutes, stirring occasionally. Add a splash of water if the sauce becomes too thick.
If using baby spinach or kale, stir it into the sauce in the last 5 minutes of cooking until wilted.
Meanwhile, cook the whole-grain or legume-based pasta according to the package instructions. Reserve 1/2 cup of the pasta cooking water before draining.
Toss the cooked pasta with the sauce, adding a splash of the reserved pasta water to help the sauce coat the noodles if needed.
Serve hot, garnished with fresh parsley and a sprinkle of grated Parmesan cheese if desired.
Nutrition Facts
Calories |
1840 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.0 g | 91% | |
| Saturated Fat | 17.7 g | 88% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 326 mg | 108% | |
| Sodium | 1627 mg | 71% | |
| Total Carbohydrate | 166.1 g | 60% | |
| Dietary Fiber | 37.6 g | 134% | |
| Total Sugars | 41.3 g | ||
| Protein | 140.2 g | 280% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 692 mg | 53% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 5371 mg | 114% | |
*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.
