Heart-Healthy Classic Bolognese Sauce
Elevate your pasta nights with this Heart-Healthy Classic Bolognese Sauce, a lighter twist on the traditional Italian favorite. Crafted with lean ground turkey, vibrant vegetables, and aromatic herbs, this recipe is a nourishing blend of wholesome flavors. Slow-simmered to perfection, the sauce develops a rich, hearty texture using no-salt-added crushed tomatoes, creamy low-fat milk, and a touch of olive oil for heart-smart indulgence. With a focus on low sodium without sacrificing taste, it’s perfect for those seeking balance and nutrition. Serve over whole-grain pasta or spaghetti squash for a guilt-free, satisfying meal the whole family will love.
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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
Directions
Step 1
Finely dice the onion, carrots, and celery. Mince the garlic cloves.
Step 2
Heat the olive oil in a large saucepan over medium heat. Add the onions, carrots, and celery, cooking until softened, about 5-7 minutes.
Step 3
Stir in the garlic and cook for an additional 2 minutes until fragrant.
Step 4
Add the ground turkey to the pan, cooking until browned and cooked through, breaking apart with a wooden spoon, about 8-10 minutes.
Step 5
Mix in the tomato paste, cooking and stirring for a few minutes until the paste deepens in color.
Step 6
Pour in the crushed tomatoes, chicken broth, and low-fat milk. Add the oregano, basil, bay leaf, and black pepper.
Step 7
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.
Step 8
Adjust seasoning with more pepper or herbs if desired, removing the bay leaf before serving.
Step 9
Garnish with fresh parsley before serving over whole grain pasta or spaghetti squash for an extra heart-healthy twist.
Nutrition Facts
| Serving size | (2061.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1225.0 |
| Total Fat 55.1g | 0% |
| Saturated Fat 12.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 367.1mg | 0% |
| Sodium 689.6mg | 0% |
| Total Carbohydrate 89.3g | 0% |
| Dietary Fiber 22.6g | 0% |
| Total Sugars 52.7g | |
| Protein 119.7g | 0% |
| Vitamin D 52.5IU | 0% |
| Calcium 534.7mg | 0% |
| Iron 13.2mg | 0% |
| Potassium 4299.0mg | 0% |
Source of Calories