Ground Chicken Bolognese Sauce With Pasta

Ground Chicken Bolognese Sauce With Pasta is a delicious and healthy alternative to the traditional beef bolognese sauce. Made with lean ground chicken, this sauce is packed with protein and flavor while being lower in fat than its beef counterpart. It’s a simple and quick meal that can be easily prepared on busy weeknights and is sure to become a family favorite. This sauce is versatile and can be served with a variety of pasta shapes, making it a perfect addition to any pasta lover’s recipe collection.

ground chicken bolognese with pasta- diabetes friendly
Ground chicken bolognese with pasta

Bolognese, also known as ragù alla bolognese, is a meat-based sauce originating in Bologna, Italy. The classic Bolognese sauce is made with carrots, onions, celery, garlic, milk, herbs, tomatoes, and ground beef. However, this recipe uses chicken instead of beef, as chicken contains less saturated fat than beef, making it a better choice for heart health.

Salads that go well with the ground chicken bolognese sauce and pasta
Spinach arugula salad
Roasted carrots and green beans
Baked Mexican cabbage
Easy arugula pear salad with pecans

Is beef healthier than chicken

Both beef and chicken can be healthy sources of protein, but the answer to this question depends on a variety of factors, such as the cut of meat, how the meat is prepared, and the overall dietary context.

Beef is a good source of protein, iron, and zinc. However, it can also be higher in saturated fat and calories than chicken, especially if you choose fattier cuts like ribeye or brisket. Eating too much saturated fat can increase your risk of heart disease and other health problems.

On the other hand, chicken is a leaner source of protein and is lower in saturated fat and calories than many cuts of beef. A 3-ounce serving of ground chicken breast contains about 140 calories, 2.5 grams of fat, and 0.5 grams of saturated fat, while the same amount of ground beef (90% lean) contains about 180 calories, 9 grams of fat, and 4 grams of saturated fat.

Are tomatoes good for diabetics

Yes, tomatoes can be a good choice for people with diabetes. Tomatoes are low in calories and carbohydrates but high in fiber, vitamins, and minerals, making them a nutritious addition to a diabetes-friendly diet. Here are some potential benefits of eating tomatoes:

  1. May help regulate blood sugar: The fiber and low glycemic index of tomatoes may help regulate blood sugar levels and reduce the risk of type 2 diabetes.
  2. Rich in antioxidants: Tomatoes are a good source of antioxidants, such as lycopene, vitamin C, and beta-carotene, which can help protect against oxidative damage and reduce the risk of chronic diseases, such as heart disease, which is a common complication of diabetes.
  3. Promotes healthy skin: The high vitamin C content in tomatoes helps promote collagen production, which can improve skin elasticity and prevent signs of aging.
  4. Supports bone health: Tomatoes are a good source of vitamin K and calcium, which are important nutrients for bone health and can help reduce the risk of osteoporosis.
  5. Aids digestion: The fiber in tomatoes can help promote healthy digestion and reduce the risk of constipation.

Is pasta bad for cholesterol

Pasta itself is not necessarily bad for cholesterol. However, some types of pasta dishes can be high in saturated and trans fats, which can contribute to high cholesterol levels.

Saturated fats are typically found in animal-based foods such as meat, cheese, and butter, while trans fats are often found in processed foods like baked goods, fried foods, and snacks. When consumed in excess, these types of fats can increase your levels of LDL, or “bad” cholesterol, which can contribute to heart disease.

To keep your pasta dishes healthy for your cholesterol levels, it’s important to choose the right type of pasta and prepare it in a healthy way. Whole-grain pasta and pasta made from legumes, such as chickpeas or lentils, can be good options as they contain fiber and other nutrients that can help lower cholesterol levels. Additionally, preparing pasta with vegetables and lean proteins like chicken or fish can make for a balanced and healthy meal.

It’s also important to keep portion sizes in mind when eating pasta, as overeating can contribute to weight gain, another risk factor for high cholesterol levels.

A low carb sauce that is diabetes friendly

Each serving of this ground chicken bolognese sauce without the pasta contains only 13 grams of carbohydrates and 3 grams of fiber. Additionally, this sauce has moderate amounts of fat (9 grams per serving) and is high in protein (23 grams per serving). This high-protein, high-fiber, and low-carb sauce will keep you full for a long time without causing spikes in your blood glucose.

Ingredients

  • Ground chicken: I have used skinless and boneless ground chicken breasts to keep saturated fat and cholesterol levels low in this recipe.
  • Vegetables: onions, celery, carrots, and tomaotes.
  • Pasta: Whole wheat spaghetti pasta.
  • Seasoning: Garlic, Italian seasoning, salt, and bay leaf add a lot of flavor to this recipe.
  • Oil: I have used olive oil, but any other oil works just as well.
  • Milk: Use regular or plant-based milk to give a creamier texture to the sauce and to tenderize the meat.
ground chicken bolognese with pasta- chicken carrots pasta celery
Ingredients for ground chicken bolognese with pasta- chicken, carrots, pasta, and celery
Ground chicken bolognese with pasta - Ingredients
Ground chicken bolognese with pasta – Ingredients

How to make ground chicken bolognese sauce

  • Cook pasta according to the package instructions.
  • Heat oil in a heavy-bottomed pot over medium heat. Add a bay leaf, onions, garlic, celery, and carrots. Cover and cook the vegetables for 6-8 minutes, stirring frequently.
  • Add ground chicken. Cook for 4-5 minutes, breaking it up with a spatula, until the chicken is brown in color.
Ground chicken bolognese with pasta - saute veggies and chicken
Heat oil. Sauté vegetables, garlic, and bay leaf. Add chicken and cook.
  • Add tomato puree, tomato paste, milk, Italian seasoning, and salt. Stir well to combine.
  • Turn the heat to low. Cover and simmer for about 15-20 minutes, or until the meat is tender. Stir the sauce occasionally to make sure it doesn’t stick to the bottom of the pot, and add some water if needed. Simmer longer if you want the sauce to be thicker.
Add the rest of the ingredients and simmer on low heat
  • Remove the bay leaf from the sauce. Check and adjust the seasoning if needed. Put some pasta on a plate. Pour the chicken bolognese sauce over the pasta. Serve hot and enjoy.
ground chicken bolognese with pasta- on a plate
Ground chicken bolognese with pasta – Served on a plate.
ground chicken bolognese with pasta- recipe card

Ground Chicken Bolognese Sauce With Pasta

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Ground Chicken Bolognese is a healthy & delicious alternative to traditional beef bolognese. It is lower in saturated fat, calories, and cholesterol. Made with lean ground chicken, this sauce is packed with protein and flavor. It's a simple and quick meal that can be easily prepared on busy weeknights, and is sure to become a family favorite.
5 from 4 votes
Prep Time 10 minutes
Cook Time 30 minutes
Course Main Course
Cuisine American, Italian
Servings 5
Calories 377 kcal

Ingredients
  

  • 16 oz chicken breast skinless, boneless, ground
  • 8 oz whole wheat pasta
  • 14 oz tomatoes pureed from fresh tomatoes
  • 2 tbsp tomato paste low sodium
  • 2 tbsp olive oil
  • 1 medium onion finely chopped
  • 1 celery finely chopped
  • 2 medium carrots finely chopped
  • 4 cloves garlic peeled and minced
  • 1 bay leaf
  • 3/4 cup milk
  • 1/2 tsp salt
  • 1 tsp Italian seasoning
  • water if needed

Instructions
 

  • Cook pasta according to the package instructions.
  • Heat oil in a heavy-bottomed pot over medium heat. Add a bay leaf, onions, garlic, celery, and carrots. Cover and cook the vegetables for 6-8 minutes, stirring frequently.
  • Add ground chicken. Cook for 4-5 minutes, breaking it up with a spatula, until the chicken is brown in color.
  • Add tomato puree, tomato paste, milk, Italian seasoning, and salt. Stir well to combine.
  • Turn the heat to low. Cover and simmer for about 15-20 minutes, or until the meat is tender. Stir the sauce occasionally to make sure it doesn't stick to the bottom of the pot, and add some water if needed. Simmer longer if you want the sauce to be thicker.
  • Remove the bay leaf from the sauce. Check and adjust the seasoning if needed. Put some pasta on a plate. Pour the bolognese sauce over the pasta. Serve hot and enjoy.

Nutrition

Calories: 377kcalCarbohydrates: 46gProtein: 29gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 62mgSodium: 372mgPotassium: 887mgFiber: 3gSugar: 7gPhosphorus: 390mg
Keyword Chicken bolognese, Diabetes Friendly
Tried this recipe?Let us know how it was!

How does protein affect blood sugar?

Protein does not have a significant impact on blood sugar levels compared to carbohydrates. When consumed, protein is broken down into amino acids, which are absorbed into the bloodstream at a slower rate than carbohydrates. This slow and steady release of amino acids into the bloodstream can help to keep blood sugar levels stable and prevent spikes in insulin.

In fact, consuming protein along with carbohydrates can actually help to slow down the absorption of glucose into the bloodstream, which can also help to prevent spikes in blood sugar levels. This is why it is often recommended to include protein in meals and snacks for people with diabetes or those looking to manage their blood sugar levels.

However, it’s important to keep in mind that consuming too much protein can also have negative health effects, such as putting strain on the kidneys. It’s recommended to aim for a balanced diet that includes a moderate amount of protein, along with healthy carbohydrates and fats, for overall health and blood sugar management.

Archana Singh, PhD

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




*