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Main mealBalancedMediterraneanPoultry€€

Homemade Chicken Ragu with Vegetables and Whole Wheat Pasta

Name: Homemade Chicken Ragu with Vegetables and Whole Wheat Pasta
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 4
Ingredients: 600 g Chicken, thigh, boneless, skinless, raw; 1 tbsp Oil, olive, extra virgin; 1 large Onions, yellow, raw; 2 medium Carrots, mature, raw; 1 stalk Celery, raw; 1 medium Peppers, bell, red, raw; 200 g Mushrooms, white button; 3 clove Garlic, raw; 500 ml Tomato, puree, canned; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tsp Spices, oregano, dried; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 200 ml Soup, chicken broth cubes, dry, prepared with water; 320 g Pasta, dry, whole grain, spaghetti; 20 g Cheese, parmesan, grated; 1 handful Basil, fresh

Enjoy a nourishing chicken ragu that combines juicy shredded chicken, a rich tomato sauce, and whole wheat pasta. A perfect choice for a healthy family meal.

Prep time15 min

Cook time45 min

Total time60 min

Servings4

Recipe

For the ragu

Chicken, thigh, boneless, skinless, raw600 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 largeCarrots, mature, raw2 mediumCelery, raw1 stalkPeppers, bell, red, raw1 mediumMushrooms, white button200 gGarlic, raw3 cloveTomato, puree, canned500 mlCONCENTRATED TOMATO PASTE, TOMATO1 tbspSpices, oregano, dried1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tspSoup, chicken broth cubes, dry, prepared with water200 ml

For serving

Pasta, dry, whole grain, spaghetti320 gCheese, parmesan, grated20 gBasil, fresh1 handful

Large pot with lid,Pan,Two forks (for shredding the meat),Knife and cutting board

Per servingTotal

Calories:661.3 kcal2645.3 kcal

Protein:45.7 g182.7 g

Carbohydrates:81.7 g326.8 g

Fiber:13.3 g53.2 g

Water:423.7 ml1694.8 ml

Fat:20 g80.1 g

Micronutrients

Sugar:14.3 g57.2 g

Saturated fat:3.9 g15.7 g

Cholesterol:141.8 mg567.2 mg

Sodium:676.2 mg2704.8 mg

Potassium:1768.5 mg7073.9 mg

Calcium:151.6 mg606.5 mg

Iron:7.4 mg29.7 mg

Magnesium:177.1 mg708.3 mg

Zinc:5.5 mg21.8 mg

Phosphorus:709.7 mg2838.9 mg

Vitamin C:58.6 mg234.4 mg

Vitamin A:319.8 µg1279.3 µg

Vitamin D:0.1 µg0.5 µg

Vitamin B12:0.1 µg0.4 µg

Instructions

1Heat olive oil in a large pot. Sear the chicken thighs on both sides (about 4 minutes per side) until golden brown. Remove the meat from the pot and place it on a plate.
2In the same pot, add the onion, carrot, celery, and bell pepper. Sauté for 5–7 minutes until the vegetables soften. Then stir in the mushrooms and garlic and cook for another 2 minutes.
3Return the chicken to the pot. Add the tomato paste, tomato concentrate, stock, oregano, salt, and pepper. Once it comes to a boil, reduce the heat to low, cover, and cook for 30–35 minutes until the meat is completely tender.
4While the sauce is cooking, cook the whole wheat pasta "al dente" in salted water according to the package instructions.
5Remove the chicken from the sauce, shred it into small pieces using two forks, and return it to the sauce. Stir to combine the flavors.
6Mix the pasta with the sauce or serve them separately. Garnish with fresh basil and grated Parmesan.

Nutritional benefits

Thanks to the high fiber content from the whole wheat pasta and a rich mix of vegetables, this meal helps promote a slower release of energy and supports healthy digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.