Courgetti bolognese

A plate of food with broccoli 200-400 Calorie Recipes

Preparation and cooking time

  • Prep:15 mins
  • Cook:1 hr
  • Easy
  • Serves 4

Spiralized courgettes make a healthier alternative to pasta in the classic spaghetti bolognese – use turkey mince for a low-calorie sauce

Nutrient Unit
kcal 326
fat 8g
saturates 1g
carbs 20g
sugars 17g
fibre 8g
protein 39g
salt 2.6g

Ingredients

  • 2 tbsp olive oil
  • 500g turkey mince (thigh or breast)
  • 1 large onion , finely chopped
  • 1 garlic clove , crushed
  • 2 large carrots , peeled and diced
  • 150g pack button mushrooms , roughly chopped
  • 1 tbsp tomato purée
  • 2 x 400g cans chopped tomatoes
  • 2 chicken stock cubes
  • 1 tbsp soy sauce
  • 4 large courgettes
  • grated pecorino or parmesan , to serve
  • handful basil leaves
Trending:
South Indian coconut & prawn curry

Method

  • STEP 1

Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside.

  • STEP 2

Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato purée, give everything a quick stir and tip in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.

  • STEP 3
Trending:
Greek-style roast fish

When the bolognese is nearly ready, stir through the soy sauce and some seasoning. Spiralize your courgettes on the large noodle attachment. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgetti. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey bolognese, grated pecorino and basil leaves.

Trending:
Summer fish stew
Rate article
( No ratings yet )