Mediterranean Diet Fettuccine Bolognese
Transform your pasta night into a wholesome Mediterranean feast with this delightful Mediterranean Diet Fettuccine Bolognese. Crafted with nutrient-rich whole grain fettuccine and a lean ground turkey-based sauce, this recipe boasts a harmonious blend of aromatic vegetables, garlic, and herbs like oregano, basil, and thyme for a savory depth of flavor. A splash of dry red wine and robust crushed tomatoes lend richness to the sauce, while fresh parsley and Parmesan cheese provide the perfect finishing touch. With just 20 minutes of prep time and a hearty simmer to develop bold flavors, this healthy twist on traditional Bolognese is perfect for family dinners or entertaining guests. Plus, it’s packed with heart-healthy ingredients that align seamlessly with the Mediterranean diet. Serve with a simple green salad or roasted vegetables for a balanced, satisfying meal.
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Recipe Information
Ingredients
- 12 ounces whole grain fettuccine
- 2 tablespoons extra virgin olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrot
- 2 diced celery stalks
- 4 minced garlic cloves
- 1 pound lean ground turkey
- 1 cup dry red wine
- 28 ounces canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- 1 bay leaf
- 2 tablespoons, chopped fresh parsley
- 1 cup freshly grated Parmesan cheese
- to taste salt
- to taste black pepper
Instructions
Bring a large pot of salted water to a boil. Cook the whole grain fettuccine according to package instructions until al dente. Drain and set aside.
In a large skillet or saucepan, heat the olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté until the vegetables are softened, about 5-7 minutes.
Add the minced garlic and cook for another minute, stirring frequently to prevent burning.
Increase the heat to medium-high and add the ground turkey to the pan. Cook until the turkey is browned and cooked through, breaking it up with a spoon as it cooks, about 8-10 minutes.
Pour in the red wine, scraping up any browned bits from the bottom of the pan. Allow the wine to reduce by half, which should take about 2-3 minutes.
Stir in the crushed tomatoes, tomato paste, oregano, basil, thyme, and bay leaf. Bring the mixture to a gentle simmer.
Reduce the heat to low and let the sauce simmer uncovered for 20-30 minutes, stirring occasionally, until it thickens.
Season the sauce generously with salt and black pepper to taste.
Remove the bay leaf and stir in the chopped fresh parsley.
Serve the Bolognese sauce over the cooked whole grain fettuccine, sprinkled with freshly grated Parmesan cheese.
Nutrition Facts
Calories |
3658 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 139.0 g | 178% | |
| Saturated Fat | 57.3 g | 286% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 514 mg | 172% | |
| Sodium | 7782 mg | 338% | |
| Total Carbohydrate | 362.6 g | 132% | |
| Dietary Fiber | 53.7 g | 192% | |
| Total Sugars | 63.0 g | ||
| Protein | 238.8 g | 478% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 3313 mg | 255% | |
| Iron | 28.4 mg | 158% | |
| Potassium | 7318 mg | 156% | |
*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.
