Spaghetti Bolognese with Chicken 

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Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 1 hr

Try this classic dish made over with whole grain spaghetti and chicken.
Per serving: 484 calories, 4g fat and 100mg sodium
Saves: 339 calories, 39g fat and 1180mg sodium!!

Ingredients:

Spaghetti Bolognese with Chicken drops the calories, fat, cholesterol and sodium by replacing fatty/salty meats with chicken and omitting the cream, butter and salt.

To learn more about recipe makeovers see CalorieKing's library article "Smart Substitutes: Your Guide to Low-Calorie Cooking Alternatives".

Recipe Makeover
1 spray of canola oil 2 onions, chopped 400 g skinless boneless chicken breasts, finely diced 0.45 kg fresh tomatoes, roughly chopped 3 Tbsp tomato paste 2 Tbsp chopped fresh basil 1 pinch freshly ground black pepper 1/2 cup red wine 1/2 cup water 400 g wholegrain spaghetti, dry

Traditional Recipe
1 cup chopped onions 85.71 g bacon, chopped 171.43 g pork sausage 400 g ground beef 342.86 g tomato sauce 414.29 g canned tomatoes 3/4 cup chopped celery 2 tsp garlic powder 2 tsp Italian herbs 3/4 tsp salt 1/3 tsp black pepper 3/4 cup red wine 1 3/4 tsp sugar 3/4 cup beef broth 2 1/2 tsp olive oil 3 Tbsp heavy cream 4 tsp butter 400 g dry spaghetti 1/3 cup grated parmesan cheese

Directions:

Lightly spray a large non-stick saucepan with oil. Add onions. Sauté until onions are tender. Add chicken. Stir over high heat until meat is browned. Add tomatoes, tomato paste, basil and black pepper. Add wine and water. Mix well.

Bring to boil, reduce heat. Simmer uncovered for approximately 45 minutes or until nearly all liquid has evaporated.

Meanwhile, cook spaghetti according to directions on the packet. Drain and keep warm. Serve sauce over spaghetti.

Variations:

Serve with grated Parmesan cheese, if desired.

15 oz. canned water pack tuna can be used in place of chicken.

Serving suggestions not included in nutritional information.

Author:

Fresh Finesse, adapted by Family Health Network Staff
Fresh Finesse