The dish that we know of as Spaghetti Bolognese is as British as it is Italian, bearing little resemblance to the Ragu Alla Bolognese that is usually served with tagliatelle or used to prepare lasagna. But that by no means detracts from it’s significance as culinary icon. Simple and quick to prepare, using cheap and readily available ingredients, it’s a long time favourite here in the UK, whether at home or eating out.
In this version a few simple adds and swaps turn it into a super healthy supper. Totalling just 450 calories a serving, it also provides nearly 60% of your daily protein requirements and a quarter of your fibre.
Healthy Spaghetti Bolognese
The classic British Italian dish, just cooked spaghetti with a rich tomato and basil meat sauce
Equipment
- Large high sided saute pan
- Large saucepan
Ingredients
- 2 tbsp olive oil
- 1 large onion peeled and finely chopped
- 400 g minced beef
- 2 cloves garlic crushed, peeled and chopped
- 6 large mushrooms sliced
- 1 large carrot washed and grated
- 1 400g tin chopped tomatoes
- 1 Chicken Stock pot or cube
- 4 tbsp tomato puree
- 1 tsp Worcestershire Sauce
- 300 g whole wheat spaghetti
- 2 tbsp chopped basil or any fresh herbs
Instructions
- Heat the olive oil in the saute pan over a low heat, then add in the onion and fry for about 5 minutes, until softened but not coloured. Turn the heat up and add in the mince, and continue to cook, stirring occasionally until browned. Add the garlic, mushrooms and carrot, and cook for another couple of minutes until soft. Add in the tinned tomatoes, the stockpot, the puree and the worcestershire sauce. Fill the tin with water to rinse out all of the tomato and add that to the pan. Season with a little salt and pepper, then simmer for 15-20 minutes until the sauce has thickened. Keep warm.
- Fill the large saucepan two thirds full with cold water, cover and bring to the boil over a high heat. Add the spaghetti and cook without the cover according to the packet instructions, usually 10-12 minutes for dried. Drain and serve immediately.
- Divide the pasta between four dishes, then spoon over the bolognese sauce. Sprinkle with the basil for an extra zing.
Nutrition
Nutrition Facts
Healthy Spaghetti Bolognese
Amount per Serving
Calories
617
% Daily Value*
Fat
28
g
43
%
Saturated Fat
9
g
56
%
Trans Fat
1
g
Cholesterol
71
mg
24
%
Sodium
168
mg
7
%
Potassium
746
mg
21
%
Carbohydrates
65
g
22
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
30
g
60
%
* Percent Daily Values are based on a 2000 calorie diet.
Calories
617
Tried this recipe?Mention @ColyfordB or tag #colyfordbutchers!
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