Healthy Choices Mains

Healthy Spaghetti Bolognese Recipe — Low-Fat Comfort

A healthy spin on classic spaghetti bolognese with a fresh salad.

Serves

Calories

403 kcal

Cuisine

Italian

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On this page: What is it · Portion control · What you need · Step by step · Serving & storage · Recipe card

Looking for a healthy spin on the classic spaghetti bolognese? Discover our delicious recipe that swaps out traditional ingredients for nutritious alternatives, without compromising on taste. Try our helathy spin on a spaghetti bolognese today and enjoy a guilt-free, satisfying meal.

What Is It?

There are several compelling reasons to opt for a healthier version of spaghetti bolognese. Firstly, by making healthier choices in our diet, we can improve our overall well-being and maintain a healthy weight. Traditional spaghetti bolognese recipes often contain high amounts of saturated fats, refined carbohydrates, and excessive sodium, which can contribute to weight gain and various health issues such as heart disease and diabetes.

Choosing a healthier version allows us to incorporate more nutrient-dense ingredients into the dish. For instance, substituting regular pasta with whole wheat or gluten-free alternatives increases the fiber content, aiding digestion and promoting satiety.

Another advantage of opting for a healthier version is the opportunity to increase vegetable intake. Traditional bolognese sauces typically consist of meat and tomatoes, but by adding vegetables like carrots, zucchini, mushrooms, or bell peppers to the sauce, we enhance the nutrient intake without compromising the taste.

Portion Control and a Balanced Plate

One of the main reasons why portion control is crucial is because it helps prevent overeating. In today’s society, where large portion sizes have become the norm, it is easy to consume more calories than our bodies actually need. This can lead to weight gain and various health issues such as obesity, diabetes, and heart disease. By practicing portion control, we can ensure that we are consuming an appropriate amount of food that aligns with our energy needs.

Balanced plate composition goes hand in hand with portion control as it focuses on including a variety of nutrients in our meals. A well-balanced plate typically consists of carbohydrates, proteins, healthy fats, vitamins, and minerals. Each nutrient plays a vital role in supporting our overall health and well-being

At a glance

Serves

Calories

403 kcal

Protein

32 g

Course

Main Course

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Why it works

01 Lean 5% fat beef mince

02 Extra vegetables blended into the sauce

03 Whole-wheat pasta for more fiber

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What You Need

Exact amounts are in the recipe card

For the Mince

lean beef mince (5% fat)
olive oil
garlic, minced
oregano
salt and pepper

For the Sauce

tomatoes, canned or fresh
white onion, diced
carrot, grated
mushrooms, diced
garlic, minced
tomato puree
oregano
rosemary
salt and pepper

To Serve

whole-wheat pasta
parmesan cheese
rocket
cherry tomatoes
fresh parsley

Step-by-Step Instructions

1. Brown the beef

In a large skillet or pot, heat a small amount of oil over medium heat.

Add the beef mince, minced garlic and oregano, and cook until the beef is browned.

Season with salt and pepper, then remove the beef from the skillet and set it aside.

2. Build the sauce

In the same skillet, add the rosemary, diced onion, grated carrot, mushrooms and minced garlic. Cook until the vegetables are softened, about 5 minutes.

Add the tomatoes, tomato puree and oregano and stir to combine. Bring to a light simmer and cook for around 5 to 8 minutes.

3. Cook the pasta

While the sauce cooks, bring a large pot of water to the boil. Add salt and the whole-wheat pasta and cook until al dente, around 8 minutes, then drain.

4. Blend the sauce

Remove the sauce from the heat and carefully blend with a stick blender until smooth.

5. Plate and serve

Portion the pasta on a plate and top with the cooked mince, the healthy bolognese sauce and parmesan, with a side of rocket and cherry tomatoes.

Serving & Storage

Serving

To make your healthy spin of a dish more fun and colorfull add fresh salads. They are packed with essential vitamins, minerals, and antioxidants that contribute to overall health and well-being. Incorporating them into a dish ensures you’re getting an extra dose of nutrients, such as vitamin C, vitamin K, folate, and potassium.

For a dinner party, try serving it as bite-sized spaghetti bolognese cups, or swap the pasta for zucchini spaghetti for a lighter main course.

Storing Leftovers

If you are cooking for multiple portions, plate (or box) each portion with these weights:

Whole-wheat spaghetti	140 g
Beef mince	70 g
Bolognese sauce	100 g
Parmesan	10 g
Rocket	10 g
Cherry tomatoes	30 g

Spaghetti Bolognese Small

Healthy Spin Spaghetti Bolognese made without sacrificing taste

Course Main Course

Cuisine Italian

Pin Recipe

Prep Time 10

Cook Time 20

Servings

Calories 403

Equipment

Pot and pans
Chopping boards
Meal containers
Colander

Ingredients

70 gr Whole-wheat pasta uncooked
95 gr Beef mince meat lean 5% fat
5 gr olive oil
1 gr Garlic Minced
1 gr Salt
1 gr Pepper
1 gr Oregano Dried or fresh
60 gr Tomatoes Canned or fresh
10 gr white onion diced
8 gr Carrot Grated
20 gr Mushrooms Diced
2 gr Garlic Minced
5 gr tomato puree
1 gr Oregano Dried or fresh
1 gr Rosemary Dried or fresh
Salt & Pepper To taste
10 gr Parmesan cheese
10 gr Rocket
30 gr Cherry tomatoes
1 gr parsley Fresh

If you are cooking for multiple portions you will have to plate (or box)

each portion with the following weights:

Whole-wheat spaghetti – 140 gr

Beef mince – 70 gr

Bolognese sauce – 100 gr

Parmesan – 10 gr

Rocket – 10 gr

Chery tomato – 30 gr

Parsley – 1 gr

Instructions

In a large skillet or pot, heat a small amount of oil over medium heat.
Add the beef mince, minced garlic, and oregano, and cook until the beef is browned.
Season with salt and pepper, then remove the beef mixture from the skillet and set it aside.
In the same skillet or pot, add the fresh rosemary, diced onions grated carrots, mushrooms, and minced garlic. Cook until the vegetables are softened, about 5 minutes.
Add the tomatoes and tomato puree, oregano and stir to combine. Bring up to a light simmer and cook for around 5 to 8 minutes
While waiting for the sauce to cook bring a lager pot of water to boil. Once boiling add salt and the whole-wheat paste to the water and cook until al dente should be around 8 minutes and strain the pasta using a colander
Remove the sauce from the heat and carefully blend with a stick blender until smooth.
To serve portion the pasta on a plate top the pasta with the cooked mince meat, healthy Bolognese sauce and parmesan with a side of rocket and cherry tomatoes
Enjoy