Category Archives for "Italian"

Low Carb Lasagne

An incredibly rich and satisfying lasagne recipe which has only 416 calories a slice?   Yes please.    Trust me, you will not miss the pasta.

[recipe-foody]Serves 4

  • Bolognese sauce (get the recipe here)
  • 1 large courgette (or 2 small)
  • 250g tub of ricotta cheese
  • 1 large egg
  • 25g Parmesan cheese, grated
  • salt and pepper
  • 1 tbsp oil (for cooking)
  • ½ of a 125g mozzarella ball, sliced


  1. prepare the Bolognese sauce – this can be done ahead of time
  2. beat the ricotta cheese together with the egg, half of the grated parmesan and a good grinding of pepper and set aside
  3. slice the courgette as thinly as possible and sprinkle salt over both sides (NB. if you are short of time you can skip this step and the following three but the lasagne will be a little more watery)
  4. spread the courgette slices somewhere where they can drain, e.g. in a sieve or a roasting tray with a rack – the salt will draw out some of the moisture
  5. cover with a clean tea towel and leave for 30 minutes
  6. using the clean tea towel, wipe as much salt and moisture off the courgette slices as possible
  7. preheat the oven to 180°C
  8. heat up the oil in a large frying pan and fry both sides of the courgette slices until they are beginning to brown
  9. spread the first layer of Bolognese sauce over the bottom of a  medium-sized casserole dish
  10. add a layer of courgette slices and cover with a layer of the ricotta mixture
  11. repeat the three layers again and, if you have any leftover Bolognese, spread over the top
  12. cover with the mozzarella and the remaining parmesan cheese
  13. put the dish into the oven and serve when the cheese on the top has browned – this should take around 25 – 30 minutes


416 calories | 36g protein |16g fat | 24g carbs[/recipe-foody]

Courgetti Bolognese

I used to believe that there were two secrets to a good Bolognese sauce:  using meat with enough fat and cooking the sauce for hours so that the beef tenderises and the flavours blend together.

But this recipe has changed my mind.  The sauce only needs to simmer for about 10 minutes – enough time for the vegetables to soften properly.

As for the fat, it turns out that you can achieve a good flavour without it.  The secret to this is cooking the vegetables and mince on a high enough heat so that they start to caramelise, and the combination of the wine, Worcestershire sauce, stock and three vegetables.  Don’t be tempted to leave out the celery, even if you hate it (you can’t taste it in the finished dish).

[recipe-foody]Serves 5


  • 1 large onion
  • 2 sticks of celery
  • 2 large carrots (or 3 small)
  • 1 calorie oil spray
  • 500g Extra Lean Steak Mince
  • 1 Beef Stock Cube
  • 1 glass of white wine
  • 3 tbsp tomato puree
  • a good shake of Worcestershire sauce
  • 5 small courgettes (optional, to serve)


  1. chop up the onion, celery and carrots as small as possible
  2. heat up a large saucepan and spray with the oil spray
  3. once the pan is hot, add in the vegetables and stir until they are starting to soften
  4. heat up a separate frying pan, spray with oil and brown the mince in small batches, breaking it up with a fork as you go
  5. once the mince has been browned, add to the vegetables
  6. add the glass of wine, crumble in the stock cube, season and let the mixture simmer until almost all of the liquid has boiled off, stirring often
  7. once the pan is looking quite dry, add in the tomato puree, the Worcestershire sauce and a cup of water
  8. stir well, reduce the heat and let the pan simmer with the lid on for around 10 minutes
  9. prepare the courgette spaghetti using a spiralizer or a julienne peeler
  10. check the seasoning of the Bolognese sauce and serve

Macros (per serving, including courgette)

205 kcal | 24g protein | 3g fat | 12g carbs