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Spaghetti Chicken Bolognese
Lunch • India
How to Make Spaghetti Chicken Bolognese (Traditional & Healthy Version)
Spaghetti Chicken Bolognese is a delightful fusion dish inspired by Italian cuisine but adapted for Indian palates. It brings together spicy, aromatic masaledar chicken with wholesome atta spaghetti, making it a favorite for lunch across urban India. The rich gravy, flavored with ginger, garlic, and garam masala, is balanced by the soft strands of spaghetti, creating a meal that is satisfying and comforting. This dish is a popular choice during family gatherings and special occasions like Diwali or Holi, where fusion foods take center stage. In Indian homes, the Bolognese sauce is often tweaked with local spices and vegetables, ensuring a unique taste that blends tradition with innovation. The use of atta (whole wheat) spaghetti and lean chicken breast makes it a healthier alternative to traditional pasta dishes, suitable for calorie-conscious eaters. Its versatility allows you to experiment with regional masalas, and the dish can be easily adapted to suit vegetarian preferences by substituting chicken with paneer or soya granules.
Ingredients(for 1 plate (approx. 250g))
- 120g Atta spaghetti (whole wheat pasta)
- 150g Chicken breast (boneless, diced)
- 1 medium Onion (finely chopped)
- 2 medium Tomato (finely chopped)
- 1 tbsp Ginger-garlic paste (adrak-lehsun paste)
- 1 small Carrot (grated) - optional
- 1/2 medium Capsicum (finely chopped) - optional
- 1 tbsp Olive oil (or mustard oil)
- 1/2 tsp Garam masala (Indian spice mix)
- 1/2 tsp Red chilli powder (lal mirch)
- to taste Salt (namak)
- 1 tbsp Fresh coriander (hara dhania, chopped) - optional
Instructions
- 1
Boil atta spaghetti in salted water until al dente, then drain and set aside.
7 minutes
Add a drop of oil to prevent sticking.
- 2
Heat olive oil in a tawa or deep pan. Sauté onions until translucent.
3 minutes
Keep flame medium to avoid burning.
- 3
Add ginger-garlic paste and cook till fragrant. Add tomatoes and cook till mushy.
4 minutes
Cover pan for quicker tomato cooking.
- 4
Add diced chicken, grated carrot, and capsicum. Cook till chicken turns white.
5 minutes
Stir often for even cooking.
Why This Dish is Healthy
Choosing whole wheat spaghetti over refined flour boosts fiber content, aiding in satiety and blood sugar control. Lean chicken is low in fat and high in protein, perfect for weight management and muscle repair. The inclusion of vegetables increases vitamin and mineral intake, making this dish suitable for health-conscious individuals. Minimal oil and natural spices keep calories in check, supporting a healthy lifestyle.
This dish combines lean chicken breast, packed with protein, with whole wheat (atta) spaghetti, providing complex carbohydrates and dietary fiber. Carrots and capsicum add vitamins A and C, along with minerals like potassium and magnesium. The use of olive oil ensures healthy fats, and the spices contribute antioxidants. Overall, Spaghetti Chicken Bolognese is a balanced meal, low in saturated fat and high in essential nutrients, supporting muscle health and digestion.
Pro Tips
- 💡Tip 1: Use atta spaghetti for a healthier, fiber-rich meal.
- 💡Tip 2: Add seasonal vegetables for extra nutrition and flavor.
- 💡Tip 3: Garnish with hara dhania for freshness and aroma.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on tawa or microwave, adding a splash of water to retain moisture.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 570.0 kcal |
