This healthy chicken Bolognese recipe puts a lean and nutritious spin on a classic Italian favorite. It’s perfect for those looking for a high-protein, lower-fat meal that doesn’t skimp on flavor! As a fitness coach and nutritionist, I’m always looking for ways to help my clients enjoy delicious food while supporting their health and fitness goals. This recipe does just that.
Ingredients:
- 1-2 lbs. ground chicken. Check labels for fat percentage, preferably 7-8% fat.
- 1 24-oz. jar of marinara sauce. Check labels for 350-500mg sodium per serving.
- 1 lb. pasta. I like to use whole wheat pasta, Barilla is a great brand with a great texture. Whole-wheat pasta has a higher fiber and glutein content, which will be the carbohydrate for your meal, so you want to choose your carbs based on a high fiber count.
- 1-2 Tablespoons olive oil. This is enough to lightly coat the pan for browning your meat and aromatics without making the sauce oily.
- 1 teaspoon sea salt. A good baseline, especially since your sauce likely has sodium already.
- 1/2 teaspoon black pepper. Start with this, especially if you’re using freshly ground pepper which has a stronger flavor.
- 1 teaspoon garlic powder. A nice rounded flavor without being overpowering.
- 1/2 teaspoon onion powder. Start with less, as onion powder can be strong.
- 1 teaspoon dried oregano
- 1 teaspoon dried basil. Another classic, adds a touch of sweetness.
Instructions:
- Brown the chicken: Heat olive oil in a large sauté pan over medium heat. Add ground chicken and cook thoroughly, breaking it up with a spoon. Season to your liking; I use sea salt, pepper, garlic powder, onion powder, oregano, and basil.
- Drain (optional): If you’ve used a generous amount of olive oil, drain the cooked chicken.
- Simmer in sauce: Pour your favorite marinara sauce over the chicken. (Be sure to choose a sauce with 350-500mg sodium per serving.) Simmer for 20-30 minutes to allow the flavors to meld.
- Cook pasta: While the sauce simmers, cook the pasta of your choice according to package directions.
- Combine and serve: Drain the pasta and add it to the pan with the chicken Bolognese sauce. Toss to coat and you’ve got a great ground chicken Bolognese with whole wheat pasta! Serve immediately.
Important Notes:
- Taste as you go: The best way to season is to start small, taste your sauce throughout the cooking process, and adjust the spices accordingly.
- Fresh vs. Dried: If you have fresh herbs, use them! A good rule of thumb is to use three times the amount of fresh herbs as dried. So, if a recipe calls for 1 teaspoon of dried oregano, you would use 3 teaspoons of fresh oregano.
- Salt in Sauce: Keep in mind that your pasta sauce likely already has salt. It’s always best to under-salt at the beginning and adjust towards the end.
Why this recipe is a healthy choice:
- Lean protein: Ground chicken is a great source of lean protein, essential for building and repairing muscle tissue. Opting for 7-8% fat keeps it lower in calories and saturated fat.
- Whole wheat pasta: Whole wheat pasta provides complex carbohydrates and fiber, which help keep you feeling full and satisfied. Fiber also aids in digestion and helps regulate blood sugar levels.
- Nutrient-rich sauce: Tomatoes in marinara sauce are packed with antioxidants like lycopene, which has been linked to various health benefits.
Tips and Variations:
- Boost the veggies: Add finely chopped vegetables like onions, carrots, celery, and mushrooms to your sauce for extra nutrients and fiber. Add the veggies to the chicken as it cooks to flavor the protein
- Spice it up: For a kick, add a pinch of red pepper flakes to the sauce.
- Make it your own: Feel free to experiment with different herbs and spices to create your own unique flavor profile. For those who miss an Italian sausage flavor, I’d suggest adding fennel seed to the sauce.
Enjoy your delicious pasta bolognese! This healthy chicken Bolognese is a delicious and satisfying meal that’s perfect for any night of the week. It’s a great way to fuel your body with the nutrients it needs while enjoying a flavorful and comforting dish.
