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Pasta and Grains: Pasta and Noodle Dishes: Spaghetti Bolognese with Chicken
This classic dish has been given a Recipe Makeover. Save enormously on calories, fat and sodium by following our recipe!
Author: Fresh Finesse, adapted by CalorieKing staff
Date: August 05, 2009
Serves: 4 person(s)
Preparation Time: 10 mins
Cooking Time: 1 hrs
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. | Recipe Makeover |
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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
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| Traditional Recipe |
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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
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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.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| 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 |
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