Chicken bolognese
Serves: 4
Time to make: 50 mins
Total cost: $13.66 / $3.42 per serve
(at time of publication)
Ingredients
- 1 red onion
- 2 cloves garlic
- 1 carrot
- 1 stick celery
- 1 red capsicum
- 2 tablespoons olive oil
- 350g chicken mince
- ½ cup frozen spinach, defrosted
- 1 can Italian chopped tomatoes, any flavour (I used chilli and garlic)
- 1 tablespoon tomato paste
- ¼ cup wine (or chicken stock)
- ¼ cup water
- ½ cup fresh basil (or other fresh herbs to your taste)
- salt and pepper
Instructions
1 Chop vegetables finely; use a processor to do this really quickly.
2 Heat oil in a heavy-based pan over a medium heat. Put all fresh vegetables in the pan and cook until softened and fragrant, about 10 minutes.
3 Add chicken mince to pan, break up with a spoon, and cook until chicken has coloured. Add tomatoes, wine, water, spinach and tomato paste to pan. Simmer for around 20 minutes, until sauce has thickened.
4 Taste and adjust seasoning; add your favourite spices here if you like, such as chilli, oregano or paprika. Simmer for 5 minutes more.
5 Just before serving, add basil or other fresh herbs and stir through. Serve with freshly cooked pasta of your choice
Variations
Turn it into a pie by topping with hot mashed potato and a little grated cheese, then grill for 5 minutes.
HFG tip
Using lean beef mince in this recipe adds only a few extra kilojoules and no extra fat, so feel free to substitute.
Nutrition Info (per serve)
Kilojoules 2270kJ
Calories 543cal
Protein 33.2g
Total fat 11g
–Saturated fat 2.3g
Carbohydrates 75.7g
–Sugars 9.2g
Dietary fibre 7.9g
Sodium 345mg
Calcium 125mg
Iron 3.9mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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