Chicken Bolognese
A comforting, grounding dish featuring carrots, garlic, oregano and San Marzano tomato sauce.
Serving size: 4
Ingredients
2 tablespoons olive oil
3 garlic cloves, minced
2 carrots
1 yellow onion
1 pack of grounded chicken
1 big can of San Marzano tomato sauce
Oregano to taste
Salt to taste
Red pepper flakes optional
1 pack of spaghetti / penne or preffered pasta
APPROX. Timing
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Instructions
Slow heat the oil in a large saucepan over low heat. Add the minced garlic.
Add the chopped onion.
Chop the carrots. Size to preference.
Incorporate the ground of chicken and slow cook. Once cooked, add the carrots, the salt and oregano to taste (red pepper flakes optional if spicy taste is preferred)
When chicken is done, add the San Marzano tomatoes sauce. Cover it and let it shimmer for 20 minutes.
Prepare the water for the pasta and boil as directed in the pack.
Tips and variations
This recipe can be also made with pasture raised grass-fed beef. I would not eat red meat more than once a week. For pasta options, you can do traditional semolina pasta, although is not the healthiest, it is the most authentic form of pasta, in this case eat it in moderation, no more than twice a week. Other form of pasta is 100% whole grain or lentils pasta. San Marzano sauce or chopped tomatoes are my favorite, but you can use whichever sauce you like. You can add chopped cherry tomatoes if you want a touch of sweetness. I would not add sugar to the tomato sauce.
Ingredients’ Goodness
Olive oil: Contains monounsaturated fats, Omega 6, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. This reduces the risk of heart disease. It is rich in antioxidants, including polyphenols and vitamin E. These antioxidants combat oxidative stress and inflammation, protecting cells from damage.
Considerations for consumption
The recommended daily intake of olive oil is up to 1 tablespoon for adults.
Choose extra virgin olive oil for the most health benefits.
Use olive oil in moderation as it is high in calories.
Garlic: Enhances heart health, stronger immunity, and anti-inflammatory effects. To maximize these benefits, it is generally recommended to consume garlic raw, since heat can reduce the potency of allicin.
Raw garlic provides the most health benefits, as it contains higher concentrations of allicin, the compound that gives garlic its antimicrobial and immune-boosting properties. To maximize benefits when cooking, crush or chop garlic and let it sit for about 10 minutes before adding it to your recipe. This allows the allicin to form. Also, add garlic toward the end of the cooking process to avoid excessive heat, which can destroy the allicin.
Yellow onions: They contain quercetin, a potent antioxidant that combats oxidative stress and reduces inflammation. Prebiotics in yellow onions promote the growth of beneficial gut bacteria, improving digestion and boosting immunity. They are a good source of vitamins (C, B6, folate), minerals (potassium, manganese), and antioxidants. They contain Chromium which helps regulate blood sugar levels.
Carrots: An excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A plays a crucial role in maintaining eye health and helps maintain healthy skin by reducing inflammation and promoting collagen production. They are a good source of vitamin C, which supports wound healing and immune function. They also contain calcium and vitamin K, which are essential for bone health.
Carrots contain antioxidants, such as lutein and lycopene, which help boost the immune system and protect against inflammation. The fiber, potassium, and antioxidants in carrots contribute to maintaining a healthy heart by lowering blood pressure and cholesterol levels.
They have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them beneficial for people with diabetes or prediabetes. They are also low in calories and fat, making them a filling and healthy food choice for weight management.
Ground chicken: It is a lean protein, providing essential amino acids for muscle growth and repair. Low in Fat: Compared to ground beef or pork, ground chicken contains significantly less saturated fat, making it a heart-healthy option.
It is a good source of vitamins B6, B12, and niacin, as well as minerals like iron and zinc. These nutrients support immune function, energy production, and bone health.
The lean protein content and low fat content of ground chicken can help promote weight management by keeping you feeling full for longer. Ground chicken is a suitable option for individuals following low-fat, low-calorie, or heart-healthy diets. It is also gluten-free and can be a good alternative for people with gluten sensitivities.
Note: It's important to choose lean cuts of chicken, such as breast or thigh, when preparing ground chicken to maximize its health benefits.
San Marzano tomatoes: On their health benefits, they are high in vitamins C and K. Vitamin C is well known for its immune-boosting benefits, as well as collagen production which aides in skin and bone health. Vitamin K assists with bone health and blood clotting. They also contain potassium and folate where potassium aides in regulating blood pressure while folate (B9) supports the production of DNA and red blood cells while supporting brain health.
Oregano: It is rich in antioxidants, including carvacrol and thymol. These compounds help protect cells from damage caused by free radicals, reducing the risk of chronic diseases. Oregano may stimulate digestion by increasing the production of digestive enzymes and bile. It may also help relieve bloating, gas, and heartburn. It has anti-inflammatory properties that may help reduce pain and swelling.
Pasta: When consumed in moderation and as part of a balanced diet, can provide several potential health benefits. It is a good source of carbohydrates, providing energy, thereafter is better to have it at lunch than dinner or at a time where you are going to move after to burn it out. I always recommend to go for walks after meals for at least 20 minutes. If it is cold or raining outside it is a good time to be active by cleaning up the kitchen and doing some chores at home.
Considerations for consumption
Choose whole-grain pasta over refined pasta for increased nutritional value. It is rich in fiber, essential for digestive health and weight management. It contains B vitamins, iron, and magnesium, which support metabolism and immune function. Other pasta like lentil pasta could be a good option too.
Pair pasta with healthy toppings like vegetables, lean protein, and olive oil.
Avoid excessive consumption of pasta, as it can be high in calories and carbohydrates.
Consult a healthcare professional if you have any underlying health conditions or dietary restrictions before incorporating pasta into your diet.
