380 Calorie Spaghetti Bolognese
Spaghetti bolognese is a family favorite you can still enjoy while losing weight. Mushrooms, carrot and onion stretch the lean beef into a thick meat sauce, so a full plate of spaghetti comes to about 380 calories.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- A big plate of spaghetti: 60 g (2.1 oz) of dry pasta per person.
- 25 g of protein per plate from extra lean beef.
- Mushrooms and carrot add bulk and sweetness, so the sauce tastes full.
- The sauce keeps and freezes well, which makes it a good meal prep recipe.
Ingredients
- 8½ oz (240 g) spaghetti
- 9 oz (250 g) extra lean ground beef (96%)
- 5 oz (150 g) mushrooms, finely chopped
- 1 medium onion (120 g), finely diced
- 1 medium carrot (80 g), grated
- 3 garlic cloves, minced
- 1 can (14 oz / 400 g) crushed tomatoes
- 2 tablespoons (30 g) tomato paste
- 1 teaspoon olive oil
- 1 teaspoon dried oregano
- ¾ teaspoon salt and ¼ teaspoon black pepper
How to Make It
- Heat the olive oil in a large, deep skillet over medium-high heat. Brown the beef for 5 to 6 minutes, breaking it up with a spoon. Move it to a plate.
- In the same skillet, cook the onion, carrot and mushrooms over medium heat for about 8 minutes, until soft and most of the liquid is gone. Add the garlic for 1 minute.
- Stir in the tomato paste and cook for 1 to 2 minutes, until it darkens. Return the beef to the pan and add the crushed tomatoes, oregano, salt, pepper and ½ cup (120 ml) of water.
- Simmer uncovered for 15 minutes, stirring now and then, until the sauce is thick.
- While the sauce simmers, cook the spaghetti in salted water until al dente and drain.
- Toss the spaghetti with a little of the sauce and serve topped with the rest.
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Tips & Substitutions
Chop the mushrooms very small. A food processor does it in seconds. Small pieces melt into the meat so the sauce tastes meaty.
Cook the tomato paste. It turns brick red and tastes sweeter and deeper, which does a lot for a quick sauce.
Simmer longer if you can. Another 10 minutes makes the sauce thicker and more flavorful.
Add a little Parmesan. One teaspoon of grated Parmesan on each plate adds about 10 calories.
How to Make It More Filling
Serve it with a big green salad or steamed broccoli. Both add volume for very few calories, so the plate looks and feels bigger.
Storage
Keep the sauce in the fridge for up to 4 days, with the spaghetti stored separately.
The sauce freezes well for up to 3 months. Thaw overnight and reheat on the stove while you cook fresh spaghetti.
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Frequently Asked Questions
Can I use ground turkey?
Yes. Lean ground turkey (93%) adds about 20 calories per serving.
Can I skip the mushrooms?
You can, but the sauce will be less thick and less meaty. Add an extra carrot if you skip them.
Can I use whole wheat spaghetti?
Yes. The calories stay almost the same and you get more fiber.
Can I freeze the sauce?
Yes. Cool it first, then freeze in portions for up to 3 months.
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See What’s Inside →Illustrative image. Individual results may vary.
