Healthy Spaghetti "Bolognese"

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Healthy Spaghetti Bolognaise

Traditional bolognese is made with beef and cream, so here is our kosher, healthful take on this classic, using ground chicken, lots of veggies, and canned tomatoes that provide a substantial dose of lycopene.

To make this dish gluten free, swap rice noodles for spaghetti. To make it vegetarian, swap veggie crumbles or finely chopped mushrooms for ground chicken.

  • Duration
  • Cook Time
  • Prep Time
  • 6Servings

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 ½ large onions, finely chopped
  • 1 pound ground chicken or turkey
  • 3 garlic cloves, crushed
  • 2 large carrots, finely chopped
  • 2 stalks celery, finely chopped
  • 2 cups broccoli florets, chopped
  • 1 (28-ounce) can diced tomatoes
  • 1 (28-ounce) can tomato sauce
  • 1 tablespoon dried oregano
  • 1 ½ pounds whole-wheat spaghetti
  • Freshly ground black pepper

Preparation

1. Heat oil in a large deep saucepan over medium-high heat.

2. Add onions, sauté 2 minutes.

3. Add chicken or turkey and garlic. Cook, stirring with a wooden spoon breaking up meat, for about 5 minutes or until browned.

4. Add carrots, celery, and broccoli. Cook, stirring, for about 5 minutes or until vegetables are tender. Add tomatoes, tomato sauce, and oregano. Reduce heat to medium-low. Simmer, covered, for 15 minutes.

5. Meanwhile, cook pasta according to package directions for al dente.

6. Add pasta to the saucepan and toss well to coat.

7. Serve topped with freshly ground black pepper.

Nutritional Information (per serving): 550 calories, 12 g fat, 50 mg cholesterol, 910 mg sodium, 89 g carbohydrates, 16 g fiber, 14 g sugar, 32 g protein  

Courtesy of the 28 Day JOY of KOSHER Challenge by Jamie Geller and Tamar Genger MA, RD.