Healthy Ragu: A Delicious and Nutritious Twist on a Classic Dish
Ragu is a classic Italian meat sauce that is typically made with ground beef, pork, or lamb. While delicious, traditional ragu can be high in fat and calories. This healthy ragu recipe offers a lighter, healthier alternative that is just as flavorful and satisfying.
Ingredients:
* 1 pound ground turkey or chicken
* 1 tablespoon olive oil
* 1 large onion, chopped
* 2 carrots, chopped
* 2 celery stalks, chopped
* 3 cloves garlic, minced
* 1 (28-ounce) can crushed tomatoes
* 1 (15-ounce) can tomato sauce
* 1 cup red wine (optional)
* 1 tablespoon dried oregano
* 1 teaspoon dried basil
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
Instructions:
1. In a large skillet over medium heat, brown the ground turkey or chicken in the olive oil. Drain any excess fat.
2. Add the onion, carrots, celery, and garlic to the skillet and cook until softened, about 5 minutes.
3. Stir in the crushed tomatoes, tomato sauce, red wine (if using), oregano, basil, salt, and pepper. Bring to a simmer and cook for at least 1 hour, or up to 4 hours.
4. Serve the healthy ragu over your favorite pasta or use it as a base for lasagna or other dishes.
Nutritional Benefits:
This healthy ragu recipe is a good source of:
* Protein: The ground turkey or chicken provides lean protein, which is essential for building and repairing tissues.
* Vegetables: The onion, carrots, celery, and garlic are all packed with vitamins, minerals, and antioxidants.
* Tomatoes: Tomatoes are a good source of lycopene, an antioxidant that has been linked to reduced risk of cancer and heart disease.
* Red wine: Red wine (if used) contains polyphenols, which are antioxidants that have been shown to have several health benefits, including improving heart health and reducing inflammation.
Tips:
* To make the ragu even healthier, use whole-wheat pasta or zucchini noodles.
* Add other vegetables to the ragu, such as mushrooms, bell peppers, or spinach.
* Serve the ragu with a side of crusty bread or a green salad.
Conclusion:
This healthy ragu recipe is a delicious and nutritious twist on a classic dish. It is made with lean protein, vegetables, and tomatoes, and it is a good source of protein, vitamins, minerals, and antioxidants. Enjoy this healthy ragu over your favorite pasta or use it as a base for lasagna or other dishes.