This healthy take on a classic Bolognese keeps a rich, hearty flavor while featuring nutrient-loaded ingredients. The antioxidants in mushrooms can help prevent chronic disease and cancer, and whole-grain pasta has three times the fiber of its paler counterpart.
“While the texture of whole-grain pasta might take some getting used to, it is far worth the health benefit,” says Ursula Ridens, a registered dietitian at Sharp HealthCare’s Outpatient Nutrition Counseling Program and certified intuitive eating counselor. “It’s higher in insoluble fiber, which will keep you feeling fuller, longer — and decrease your risk of intestinal disease.”
Chef’s trick: Did you know you can cook pasta in only 60 seconds? Soak it first for one hour, and shave much-needed dinner prep time off boiling. Here’s how.
Turkey and Mushroom Bolognese
Choosing dense-capped mushrooms, like porcini, adds a strong, nutty flavor to Italian dishes.
Yields 4 servings
Non-stick cooking spray
1 cup white onion, chopped
1 cup zucchini, diced
4 ounces mushrooms, sliced
5 cloves garlic, minced
12 ounces lean ground turkey
1 cup unsalted chicken stock
1/2 cup fresh basil, thinly sliced; divided
1/2 teaspoon sugar
1 (14-ounce) can chopped tomatoes
2 teaspoons unsalted butter
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
6 ounces uncooked whole-grain spaghetti
1 ounce Parmesan cheese, grated
Heat a large cast-iron skillet over medium-high. Coat pan with cooking spray. Add onion, zucchini, mushrooms and garlic; cook for 4 minutes, stirring frequently.
Push vegetables to the sides of the pan; coat center with cooking spray. Add turkey; cook for 3 minutes, stirring to crumble. Add stock, 1/4 cup basil, sugar and tomatoes to pan, stirring to combine with turkey and vegetables. Simmer for 3 minutes. Stir in butter, salt and red pepper; simmer for 1 minute.
While the sauce cooks, cook the pasta; drain. Divide noodles evenly among 4 shallow bowls. Top each evenly with sauce; sprinkle evenly with remaining 1/4 cup basil and cheese.
Recipe adapted from CookingLight.