Chicken bolognese

Author: Niki Bezzant - Founding Editor

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Serves: 4

Time to make: 50 mins

Ingredients

More weights & measures

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)

Calories 543cal

Kilojoules 2270kJ

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: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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