Deborah
A really good Bolognese is the ultimate comfort food for me. There’s just something about a steaming bowl of pasta with a rich, slow-cooked sauce that feels like the perfect meal. But because I also want to be able to enjoy dishes like this more often, I created a slightly lighter, high-protein version of the classic Italian Bolognese sauce.
This isn’t a completely traditional version, and I’m not pretending that it is. Some Italians might probably think I’m crazy for making Bolognese this way, but for me, it’s a practical and healthier way to enjoy a really good bowl of pasta.
Classic Bolognese often uses ground beef, sometimes combined with pancetta for extra fat and flavor. In this version, I replace it with ground chicken. It’s leaner, lower in saturated fat, and naturally high in protein. To keep that deep, savory flavor, I use smoked paprika and a small amount of Worcestershire sauce for an extra boost of umami.
I also make a few other intentional swaps. Instead of wine, I use broth with a splash of balsamic vinegar, which still adds depth and a subtle acidity to the sauce. I also use semi-skimmed milk instead of whole milk to keep things a little lighter, while still giving the sauce a creamy texture.
The base of the sauce, however, stays very classic: a good sofrito made with onion, carrot, and celery. I usually finely chop these in a small food processor because it’s simply faster and easier. Of course, you can also finely chop everything by hand if you prefer or don’t have one, but in this recipe, I’m all about convenience. The sofrito is gently sautéed to allow the flavors to develop, and then everything is left to simmer slowly so the sauce has plenty of time to become rich and full of flavor.
I personally love serving this with whole wheat pasta for extra fiber and better satiety. And of course, a little Parmesan cheese is a must for me. It adds another layer of umami and really brings the dish together. While Parmesan is somewhat higher in calories, you usually only need a small amount, so it can easily fit into a balanced meal.
The result may not be 100% authentically Italian, but it is a comforting, flavorful, nourishing meal that fits perfectly into a busy weekday routine. This recipe is also great for meal prep, so you can enjoy it for several days.
Ingredients
Equipment
Method
- Heat a little oil in a large pot and sauté the onion, carrot, and celery over medium-low heat for about 8–10 minutes, until the vegetables are soft. This is the sofrito and forms the base of the sauce.
- Add the garlic and sauté briefly.
- Add the ground chicken and cook, breaking it up with a spoon, until fully cooked.
- Make a little space in the center of the pan and add the tomato paste. Cook for about 1 minute to mellow its acidity.
- Next, add the tomato sauce, bouillon cube, balsamic vinegar, smoked paprika, Italian seasoning, bay leaf, Worcestershire sauce, and milk.
- Let the sauce simmer gently for about 1 hour, uncovered. Stir occasionally to allow the flavors to develop.
- Meanwhile, cook the pasta according to the package instructions.
- After simmering, remove the bay leaf from the sauce. Season with additional salt and/or pepper if needed.
- Serve the pasta with the chicken Bolognese sauce and, if desired, finish with some grated Parmesan cheese.
