Comforting and Healthy Bolognese Sauce

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By JUDY AND JOY, The TWICE BAKED TWINS

The traditional Bolognese Sauce is a tomato based meat sauce,that is
simmered with carrots, onions and celery. The recipe originated in
Bologna, Italy, and is most typically called a ragu.

The most popular story is that in 1982 a recipe was registered with the Academia Italiana Della Cucina and is said to be the most authentic. There is an Italian Academy? really..who knew.? We love this recipe! It is one of my (Judy)favorites; chunky, hearty and I really love it when Joy makes it with beef,  pork, veal and butter! Her husband Chris  is known in the family as “2 sticks Chris”  and has been known to sneak  in a stick or two of butter also. I saw him do it, I caught him! I always
ask(with a sister-in-law moaning voice)  “Chrissss, why so much?” He
responds the same way all the time. “it mellows the flavors and
silkens the  sauce. Although it is luscious, its just too heavy with
too many  calories and fat.                                       

I had to come up with a healthier version, let me tell you why.  During the long months of chemo the only thing I wanted to eat was pasta and sauce twice a day, every day.  It seemed as if I couldn’t get enough, like I needed to feed my soul. I knew I had to do  something to make it more nutritious but just as satisfying. So I tried replacing the meat with a a red kidney bean. They are high in fiber, low in fat…a  lot lower, and they added a wonderful creaminess to this dish. It was perfect. This recipe is really delish and my new favorite!

Judy’s Healthier Pasta Bolognese

1 14-ounce can red kidney beans, or other beans, rinsed,
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole wheat fettuccine
1/2 cup freshly grated Parmesan cheese

PREPARATION
Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl
with a fork.Heat oil in a medium saucepan over medium heat. Add onion,
carrot,celery and salt; cover and cook, stirring occasionally, until
softened,about 10 minutes. Add garlic and bay leaf; cook, stirring,
until fragrant, about 15 seconds. Add wine; increase heat to high and
boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes
and their juices, 2 tablespoons parsley and the mashed beans. Bring to
a lively simmer and cook, stirring occasionally, until thickened, about
6 minutes. Add the remaining whole beans; cook, stirring
occasionally,until heated through, 1 to 2 minutes more. Meanwhile, cook
pasta in the boiling water until just tender, about 9 minutes or
according to package directions. Drain.Divide the pasta among 4 bowls.
Discard the bay leaf and top the pasta with the sauce; sprinkle with
Parmesan and the remaining parsley.

This blog does not reflect the opinions of The Pink Fund, its Founder, Board of Directors, Advisors, Volunteers, Sponsors, Donors or Recipients. It is not meant to serve as health, medical or nutritional advice of any kind. Any questions about your health, medical treatment, diet or sexuality should be directed to a licensed nutritionist, physician or therapist. Opinions expressed are solely those of the writer (s) who voluntarily blog for The Pink Fund without compensation.
 

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