Pasta and Grains: Pasta and Noodle Dishes: Spaghetti Bolognese with Chicken
This classic dish, given a Recipe Makeover, saves enormously on calories, fat and sodium over a traditional recipe.
Per serving, per 2 cups: 484 calories and 4g fat.
Saves, per 2 cup serving: 339 calories and 39g fat!
Author: Fresh Finesse, adapted by CalorieKing
Date: November 10, 2010
Serves: 4 person(s)
Yield: 4 x 2 cup servings
Preparation Time: 10 mins
Cooking Time: 1 hrs
Spaghetti Bolognese with Chicken drops the calories, fat, cholesterol, and sodium by replacing fatty/salty meats with chicken, and by omitting the cream, butter and salt. In spite, the delicious flavor reigns!
| Recipe Makeover|
1 spray of canola oil
2 onions, chopped
14 oz skinless boneless chicken breasts, finely diced
1 lb 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
14 oz wholegrain spaghetti, dry
| Traditional Recipe|
1 cup chopped onions
3 oz bacon, chopped
6 oz pork sausage
14 oz ground beef
12 oz tomato sauce
14 1/2 oz 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
14 oz dry spaghetti
1/3 cup grated Parmesan cheese
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.
Serve with grated Parmesan cheese, if desired. And, 15 oz canned water-packed tuna can be used in place of chicken.
For a smaller serving, recipe serves 8 one-cup servings.
Serving suggestions are not included in the nutritional analysis.
|Calories:||484 cals||823 cals|
|Kilojoules:||2,026 kJ||3,445 kJ|
|Fat||4.0 g||43.0 g|
|Carbohydrates||80.0 g||65.0 g|
|Protein||37.0 g||44.0 g|
|Cholesterol||50.0 mg||136.0 mg|
|Sodium||100 mg||1,280 mg|
|Saturated Fat||1.0 g||18.0 g|
|Fiber||3.0 g||3.0 g|
|Calcium||30.0 mg||223.0 mg|
|Total Sugars||6.0 g||7.5 g|