Healthy Whole Wheat Pasta Bolognese Recipe
created by
Lindsey G. 09/05/2024
"Whole wheat pasta ground tuekey bolonese and salad"
"Your choice of whole wheat pasta and ground turkey bolognese is a fantastic way to incorporate both lean protein and fiber. Calories and water intake are on point as usual! Thanks for the updates Lindsey lets keep it going!"
See commentsIngredients
- 8 oz whole wheat pasta
- 1 lb lean ground turkey
- 1 can (15 oz) crushed tomatoes
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 cup spinach, fresh
- 1 tbsp olive oil
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions
- Cook the whole wheat pasta according to package instructions. Drain and set aside (about 10 minutes).
- In a large skillet, heat olive oil over medium heat. Add diced onion and minced garlic, sautéing until translucent (about 3-4 minutes).
- Add the ground turkey to the skillet, breaking it apart with a spatula. Cook until browned (about 5-7 minutes).
- Stir in the crushed tomatoes, Italian seasoning, salt, and pepper. Let simmer for 5-7 minutes until heated through.
- Serve the turkey Bolognese over the cooked whole wheat pasta, and top with fresh spinach.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 0g |
| Sugar | 6g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
This dish is rich in lean protein from the turkey, which helps keep you full and supports muscle maintenance. Whole wheat pasta provides complex carbohydrates and fiber, aiding digestion and promoting satiety. Spinach adds essential vitamins and minerals, making this meal a balanced option for various diets, including Mediterranean and high-protein plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of steamed broccoli or a mixed green salad for extra fiber.
- Serve with a sprinkle of nutritional yeast for a cheesy flavor without the calories.
- Enjoy with a glass of water or herbal tea to stay hydrated.
Recipe Variations and Adjustments
whole wheat pasta recipe
Follow the same recipe but consider adding more vegetables like zucchini or bell peppers.
whole wheat pasta recipe for weight loss
Focus on portion control and use less oil in the cooking process.
whole wheat spaghetti recipe
Use whole wheat spaghetti instead of other pasta shapes for a classic twist.
100% whole wheat pasta recipe
Ensure all pasta used is labeled as 100% whole wheat for maximum fiber.
homemade whole wheat pasta recipe
Make your own pasta using whole wheat flour for a fresh, homemade touch.
FAQs About This Recipe
Can I freeze the leftovers?
Yes, you can freeze the Bolognese sauce for up to 3 months. Just reheat before serving.
Is this recipe gluten-free?
No, but you can use gluten-free pasta for a gluten-free version.
How can I make this dish spicier?
Add red pepper flakes or diced jalapeños to the sauce for extra heat.
Can I use canned vegetables?
Yes, canned vegetables can be used, but rinse them to reduce sodium content.
What can I substitute for ground turkey?
You can use ground chicken, beef, or a plant-based alternative.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Whole Wheat Pasta Bolognese recipe for its perfect balance of flavor and nutrition. The lean ground turkey provides a hearty dose of protein, while the whole wheat pasta adds fiber to keep you satisfied. It's a convenient meal that can be prepared in under an hour, making it ideal for busy days. Plus, the fresh spinach salad adds a refreshing crunch, making this dish not only healthy but also deliciously enjoyable. Whether you're at home or on the go, this recipe supports your weight loss goals without sacrificing taste.
Recipe created by Fitmate Coach; inspired by Lindsey G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Whole wheat pasta ground tuekey bolonese and salad"
"Your choice of whole wheat pasta and ground turkey bolognese is a fantastic way to incorporate both lean protein and fiber. Calories and water intake are on point as usual! Thanks for the updates Lindsey lets keep it going!"