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

Ingredients 

  • 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)

Method

  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

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