I love a good Bolognese sauce. This classic Italian favorite is traditionally made with meat, but it can be prepared with different types of protein.
For this easy, lighter version, I used ground pork. It comes together quickly, making it perfect for a weeknight dinner without breaking the calorie bank.
One secret to a rich flavorful Bolognese is to thinly slice the onions and cook them slowly until they become soft and sweet. My other favorite trick is adding a little orange zest to the sauce. It brings a subtle sweetness and an intriguing citrus note that brightens the rich flavors.
Serve it with your favorite pasta and open a bag of washed, ready-to-eat salad for an easy side dish.
HELPFUL HINTS:
Orange zest is added to the dish. For maximum flavor, hold the orange over the sauce while removing the zest.
Countdown:
Place water for the spaghetti on to boil.
Start Bolognese sauce.
Boil spaghetti
Finish the sauce.
SHOPPING LIST:
To buy: 3/4 pound ground pork, 1 jar reduced-sodium marinara sauce, 1 piece Parmesan cheese, 1 orange, 1 bunch celery, 1 bottle dried oregano, 1 bottle dried rosemary,1/4 pound spaghetti, 1 bunch parsley, 1 bag washed, ready-to-eat salad, 1 bottle reduced-fat salad dressing, 1 container olive oil spray.
Staples: onion, garlic, salt, black peppercorns
Pork Bolognese
Recipe by Linda Gassenheimer
Olive oil spray
1 cup thinly sliced onion
1/2 cup thinly sliced celery
3 garlic cloves, crushed
2 teaspoons dried oregano
2 teaspoons dried rosemary
3/4 pound ground pork
2 cups reduced-sodium marinara sauce
Orange zest from 1 orange (about 1 tablespoon)
Salt and freshly ground black pepper
1/4 pound spaghetti
2 tablespoons chopped parsley (optional garnish)
1/4 cup grated Parmesan cheese
4 cups washed, ready-to-eat salad
2 tablespoons reduced-fat salad dressing
Place a large pot with 3 to 4 quarts water on to boil for spaghetti. Heat a large nonstick skillet over medium-high heat and spray with olive oil spray. Add onion and celery. Sauté 5 minutes, without browning. Add garlic, oregano, rosemary and pork. Sauté 5 minutes, breaking up pork into small pieces while it cooks. Add the marinara sauce and orange zest. Simmer, uncovered, 5 minutes. Add salt and pepper to taste.
Meanwhile, add spaghetti to boiling water and cook 9 minutes or according to package instructions. Drain and divide between two dinner plates. Serve Bolognese sauce over the spaghetti. Sprinkle with grated Parmesan cheese and chopped parsley (if using). Place 2 cups salad on the 2 dinner plates and drizzle dressing on top.
Yield 2 servings.
Per serving: 670 calories (22 percent from fat), 16.1 g fat (4.8 g saturated, 4.0 g monounsaturated), 120 mg cholesterol, 48.1 g protein, 79.1 g carbohydrates, 11.9 g fiber, 451 mg sodium.