A low calorie spaghetti bolognese sauce

A low calorie spaghetti bolognese sauce


  • minced beef: 500 g
  • Onion: 1
  • Garlic cloves: 2
  • Carrots: 2
  • Tomato: 1
  • Tomato Soup: 1 can
  • Tomato paste: 1 1/2 tablespoon
  • Bolognese herbs: 1 1/2 tablespoon
  • Sugar: 1 teaspoon
  • Salt: 1 teaspoon
  • Black Pepper: 1 teaspoon
  • Any pasta: 250 g
  • Parmesan cheese: 1/2 stick


Often the home cooked food needs to be turned around a little if you want it to be good for your health regime. Home cooked recipes, like a spaghetti sauce recipe, especially the traditional ones in my family are completely a carb and fat overload and I end up with way too many calories than suited for my sit in a chair in front of a computer all day lifestyle. I am definitely not criticizing my mother and her mother for cooking such recipes but I think with the change in our lifestyle, we need to make changes in our diet accordingly otherwise there is no way around getting fat.

Although a daily workout regime works great still it is more about what is entering your system rather than how you are spending it. If I could put a control in the recipes then I would not have to worry about the unnecessary calories in the first place. Another thing apart from the recipes that I have inherited from my family is the love for anything and everything that comprises the Italian food. We are far from traditional Italians but happen to love their food anyways. Pasta with traditional sauces is perhaps the only thing that I can eat any time of the day, month or year. Clearly the spaghetti sauce recipe that my mother used to make took all the lightness of spaghetti away and left you too full.

I loved those as a child but wanted something less filling as I grew up. Here I am going to share with all you guys the changed spaghetti sauce recipe. In this, I have tried to retain all the goodness but the least amount of fat. The fat content is obviously more than any vegetarian options out there but if you want real meat in your sauce that this is perhaps the best low calorie recipe that you can cook. I have used spaghetti with the sauce for this recipe; you can use any other pasta form. Use something more designer if you are cooking for kids. Kids have an inquisitive mind and enjoy looking, observing and get happy with food that is creative. Also, if you are cooking for kids, make sure to hide all the vegetables well (use them in puree or blend them together in a blender before adding) especially if they are a little averse to them.

Instructions for cooking:

  1. Crush the garlic and chop the onion. Drizzle some Olive oil in a medium sized pan and add garlic and onion in that order. Once the redness of the onion is gone, add the carrot and mushrooms (or add carrot puree if you will).
  2. Once the whole mix is soft, add the minced beef and mix well with spoon to avoid getting any lumps or chunks.
  3. Let the mix turn brown and then add the canned tomato, soup and the paste to get that lovely red color and the smooth texture of the sauce.
  4. At this stage, add the Bolognese herbs and stir them through the mix so that they are uniformly mixed throughout the pan.
  5. Stop stirring and let the mixture come to a boil. Reduce the flame and let the mixture simmer for about 30-35 minutes.
  6. Finally, add the salt and pepper and mix them well.
  7. While the sauce cools downs to an eatable level, cook the pasta in a separate bowl. Add the sauce over the top of the serving and grate some parmesan cheese over it.

Optionally, you can garnish with some basil leaves or even a few mint leaves. Your sauce and pasta recipe is ready to be served. You can store the extra sauce in your freezer and heat it again to serve it later. Having some cooked sauce in my freezer has acted as a life savior in many unexpected guests showing up situations.