Heart-Healthy Molho Bolonhesa

Experience the rich, savory flavors of Heart-Healthy Molho Bolonhesa, a lighter twist on the classic Italian sauce that doesn’t skimp on taste. This wholesome recipe features lean ground turkey simmered with a colorful medley of vegetables—carrots, celery, red bell peppers—and aromatic herbs like oregano and basil. Cooked in a base of robust crushed tomatoes and low-sodium chicken broth, this low-fat, nutrient-packed sauce offers a guilt-free way to enjoy comfort food. Perfectly paired with whole wheat spaghetti for added fiber, it’s an ideal choice for a healthy dinner that satisfies. With only 15 minutes of prep and a slow simmer for optimal flavor, this heart-smart recipe is easy to make and endlessly versatile—serve it over pasta, layer it in lasagna, or enjoy it on its own. A must-try for anyone looking to embrace health-conscious yet indulgent cooking!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 tablespoons Extra-virgin olive oil
• 1 large, finely chopped Onion
• 3 minced Garlic cloves
• 1 large, diced Carrot
• 2 diced Celery stalk
• 1 small, diced Red bell pepper
• 450 grams Lean ground turkey
• 2 tablespoons Tomato paste
• 800 grams Canned crushed tomatoes
• 250 milliliters Low-sodium chicken broth
• 1 teaspoon Dried oregano
• 1 teaspoon Dried basil
• 0.5 teaspoon Red pepper flakes
• 0.25 teaspoon Freshly ground black pepper
• 0.5 teaspoon Salt
• 2 tablespoons, chopped Fresh parsley
• 300 grams (optional, for serving) Whole wheat spaghetti

Directions

Step 1

Heat the olive oil in a large skillet or saucepan over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrot, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the ground turkey to the vegetables, breaking it up with a wooden spoon as it cooks. Continue to cook until the turkey is no longer pink.

Step 5

Stir in the tomato paste and mix well, cooking for an additional 2 minutes.

Step 6

Pour in the crushed tomatoes and the chicken broth, stirring to combine.

Step 7

Add the oregano, basil, red pepper flakes, black pepper, and salt. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for about 45 minutes, stirring occasionally.

Step 8

Meanwhile, if serving with pasta, bring a pot of water to boil, add the whole wheat spaghetti, and cook according to package instructions. Drain and set aside.

Step 9

Once the sauce has thickened, stir in the fresh parsley and adjust seasoning if needed.

Step 10

Serve the Molho Bolonhesa over the cooked whole wheat spaghetti, or use it as a sauce for lasagna or other pasta dishes.

Nutrition Facts

Serving size	2338.1 grams (2338.1g)

Amount per serving	% Daily Value*
Calories	1638

Total Fat 64.60g	83%
Saturated Fat 12.40g	62%
Polyunsaturated Fat NaNg
Cholesterol 321mg	107%
Sodium 2685mg	117%
Total Carbohydrate 173.40g	63%
Dietary Fiber 37.90g	135%
Total Sugars 57.90g
Protein 124.00g	248%

Vitamin D 0IU	0%
Calcium 491mg	38%
Iron 20mg	112%
Potassium 5546mg	118%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.8%

Protein: 28.0%

Carbs: 39.2%