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Email: gabi@gabilaskerdietician.com

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  • Gabi Lasker

Healthy Spaghetti Bolognese


Spaghetti Bolognese is a classic favourite in a lot of homes, but is often packed with lots of sauces and sugar. Here is a healthy version that is high in fibre, low in fat and so tasty that the whole family will love it!

Spaghetti Bolognese

Adapted from the Eating for Sustained Energy Book Series

Serves 4

Ingredients

  • 150 g uncooked durum wheat spaghetti (OR as i used here- a packet of Woolworths SA Spinach and cauliflower noodles OR zucchini noodles OR 1/2 and 1/2)

  • 400-500 g extra lean mince

  • 1 teaspoon canola oil

  • 1 medium onion, peeled and chopped

  • 1-2 garlic cloves

  • 2 carrots, peeled and grated coarsely

  • 1 green pepper

  • 250 g of mushrooms, sliced (1 punnet)

  • 4 tomatoes, peeled and diced

  • 2 tsp thyme (dried or fresh)

  • 2 tsp origanum (dried or fresh)

  • 2 tsp basil (dried or fresh)

  • 2 tsp masala

  • 2 tsp ground ginger

  • Pinch of salt

  • Freshly ground pepper

  • 1 x 410 g tinned lentils (drained and rinsed)

  • 1 x 410 g tin tomato and onion mix

  • 65 g tomato paste

  • 2 Tbsp oats

Instructions

  1. Cook the spaghetti in lightly salted water until al dente or steam pre-packed Spinach & cauliflower noodles/ zoodles.

  2. Heat the oil in a large sauce pan, gently fry the onion and garlic until the onion is transparent. If the onion mixture starts to stick to the saucepan, add 1-2 Tbsp boiling water - do not add more oil.

  3. Add the mincemeat, breaking it up while stirring and fry gently, until browned.

  4. Add the diced tomatoes, green pepper, grated carrots, mushrooms, herbs and spices to the saucepan.

  5. Add the tin of lentils to the saucepan. Simmer for 5-10 minutes.

  6. Add the diced tomatoes and tomato paste, simmer for 5 minutes.

  7. Add salt and pepper to taste. Simmer for another 5-10 minutes.

  8. Lightly mix the cooked spaghetti into the mince and lentil mixture, if desired.

  9. Spoon onto a serving dish and serve immediately with cooked vegetables or salad.

Notes:

1. Choose durum wheat/ wholewheat pasta as a complex carbohydrate to add to the dish. If you are trying to cut back on calories, add zucchini noodles OR Woolworths Spinach & cauliflower noodles instead of pasta (OR 1/2 zucchini noodles and 1/2 pasta to bulk it up) or just add in some extra steamed vegetables and have a small portion with a side salad.

2. Choose a lean or extra lean mince to cut back on the saturated fat. Another lean option would be to use Ostrich mince.

3. Add lentils in order to bulk up the mince with a healthy, high fibre, lean source of protein. Or, for a meatless dish- use only lentils instead of mince or choose soya mince.

4. This is a great recipe for kids who are fussy with vegetables because it is easy to hide them when they are added into the bolognese.

5. When I cook, it is usually just for 2 people so I freeze the leftovers into portions that can be defrosted for other meals and add then add to mashed potato, sweet potato or pasta or use it for tacos and add all the garnishes.

#meat #highfibre #healthycooking #dinner

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