Chicken Bolognese

Try out my low calorie, weight watchers friendly Bolognese sauce recipe that is lightened up with ground chicken and a homemade tomato sauce.

One of my top tips is to make your own tomato sauce. You can make very low calorie, low fat, low everything by making it yourself. Then, I stepped it up a bit and made a homemade bolognese. It is lighted up with some ground chicken!

My homemade bolognese is an easy sauce to whip up for your pasta. I usually make mine with ground chicken breast; however you can also try 99% lean ground turkey. But it can be made with pretty much any meat you can find (ground chicken, ground beef or sausage, for added points).

You can also skip the meat and make my homemade zero point tomato sauce. Even better: both can be frozen! These dishes make a ton of sauce so it’s perfect for the whole family or meal prep!

What You Need for a Chicken Bolognese Recipe

There are somewhat two phases to this: the chicken and then the tomato sauce. For the chicken, you will need, obviously chicken, along with some onion, garlic, seasonings and special weapons. Then, we will add in some tomatoes to make the actual sauce.

Ground Chicken

I make these Italian stuffed peppers with ground chicken breast. I love how lean and protein packed ground chicken breast is. This makes for a very weight watchers friendly bolognese sauce. However, you can substitute regular ground chicken or a different type of meat.

Crushed Tomatoes

You can certainly use fresh tomatoes; however, I do not have time for that and I am sure you do not either. I use a can of crushed tomatoes as they are ready to go in my sauce. My favorite brand is Muir Glen no salt added. However, you can use any brand you would like.

If you are using diced tomatoes or actual real tomatoes, you will need to blend them if you want a smoother sauce. However, you can also keep the diced tomatoes and do a chunkier sauce.

Seasonings for a Chicken Bolognese

Some people say this seems like a lot of seasonings but who doesn't want a well seasoned dish? I use your classic Italian seasonings, plus, some secret weapons.

• oregano
• Italian seasonings
• garlic powder
• onion powder
• salt
• black pepper

You are more than welcome to switch up the seasonings or add some in, such as ground red pepper to make it spicy.

Plus, my secret weapons!

• granular sugar replacement
• lemon juice

Yes, we need sugar. Personally, I like a sugar replacement. I prefer something like Splenda or Swerve; however, you can use whatever you like. The sugar cuts the acidity of the tomatoes and you definitely need it.

Lemon juice brings out the flavor of the tomato sauce, just like salt does; however, lemon juice does not have the acidity of salt.

How to Make a Low Calorie Chicken Bolognese Sauce

Heat a large pan over medium/high heat. Grease with cooking spray.

Once heated, add the minced garlic and diced onion. Cook until soft and fragrant, about 3-4 minutes.

Add the ground chicken and begin breaking it up. Add the seasonings and continue to break up while cooking and mixing up the chicken.

Once the chicken is fully cooked, add the crushed tomatoes and reduce the heat to low. Let the tomatoes simmer for a few minutes.

Add tomatoes and reduce the heat to low. Bring to a slight boil and allow the sauce to simmer fo 30-45 minutes, stirring occasionally. However, if you are low on time, you can just bring to a boil then remove from the heat and use the sauce.

Tips and Tricks for Zero Point Marinara:

• To make the sauce thinner, add water. I usually start with a ¼ cup and go from there. However, you can also use pasta water!
• To make the sauce thicker, combine 1 tablespoon of cornstarch with 1 tablespoon of water. You can slowly add this to the sauce.
• Makes about four, half cup servings
• If you love this, you have to try out my sausage bolognese.

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Chicken Bolognese

Try out my low calorie, weight watchers friendly Bolognese sauce recipe that is lightened up with ground chicken and a homemade tomato sauce.

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