Courgetti Bolognese

 

The essentials

Ingredients

• 1 tbsp coconut oil
• 2 onions, finely chopped
• 2 cloves garlic, crushed
• 1 carrot, finely chopped
• 1 red pepper, finely chopped
• 1 stick of celery, finely chopped
• 800g mince beef
• 800g tomatoes, roughly chopped (or use tinned tomatoes if you would rather)
• 100 ml red wine
• Chopped up fresh basil
• Salt and pepper
• 8 large courgettes

Serves 6

 

Method

Place a large saucepan or pot on the hob in a medium heat and add the coconut oil. Once heated add the onion and garlic.
Once the onions are beginning to brown add the celery, carrot and red pepper. Cook for a couple of minutes.
Add the mince meat and stir around until all the meat is browned.
Add the wine and let it simmer for a few minutes. Then add the tomatoes.
Keep on a low heat on the hob for about half an hour. It may need a bit more liquid depending on how high the temperature is on your hob and what consistency you like your bolognese – add some hot water if it is not liquidy enough.
Add a good handful of chopped basil leaves and stir through.
Serve with Courgetti. Courgette is so easy – get yourself to eBay and buy a spiraliser for less than £10 (Spiraliser) and simply pass the courgettes through the blades. Either boil in a pan or lightly fry the courgetti until soft.

 

A little bit extra

Lean mince meat is a great source of protein. With western diets leading us to eat a very high carb diet, we all need to focus on increasing our protein intake. Eating this with Courgetti rather than pasta means that we aren’t filling up as much on carbohydrates and we’re getting a good amount of protein. Carbohydrates are important and give us energy, but sometimes it’s good to eat carbs from veg rather than from grains.

 

One serving of our Courgette Bolognese will give you the following goodness:

Protein: 28.6g

Fats: 29.7g

Carbs: 15.6g

Sugars: 7.4g

Calories: 447