Spaghetti Bolognese

Serves 6

606 Calories* – 38g Protein, 73g Carbs, 18g Fat

* Not including bread

Ingredients

• 1 TBSP Olive oil
• 1 Large onions
• 2 Medium carrots
• 3 Cloves garlic
• 650 g Minced beef steak 10% fat
• 450 g Wholewheat spaghetti
• 2 Tins chopped tomatoes
• 2 TBSP Tomato puree
• 1 Cube beef stock
• 1 TSP Rosemary dried
• 1 TSP Oregano dried
• 2 Bay leaves
• 1 TSP Basil dried
• 125 ml Red wine
• 1 Small tin sweetcorn
• 75 g Parmesan cheese grated optional
• Garlic or crusty bread optional

Instructions

1. Chop 1 large onion, 2 carrots, and 3-4 cloves garlic. TIP: After chopping onion and garlic, wait 10 minutes before cooking. This gives beneficial compounds time to form, which have antioxidant, anti-microbial and anti-inflammatory properties!!
2. Put a large saucepan on a medium heat and add 1 TBSP of extra virgin olive oil
3. Add onion, carrots, garlic, and 1 TSP rosemary to the saucepan, and fry for 10 minutes. Stir the veg regularly.
4. Increase heat to medium-high and add 650g beef mince to the saucepan. Stir for ~4 minutes or until meat has browned all over.
5. Add 2 tins chopped tomatoes, 1 TSP basil, 1 TSP oregano, 2 bay leaves, 2 TBSP tomato puree, 1 beef stock, and 125 ml red wine. Stir everything together with a wooden spoon.
6. Bring to the boil, then reduce to a gentle simmer and cover with a lid. Cook for 1 hour 15 minutes, stirring occasionally.
7. 15 minutes before the bolognese is finished, cook wholewheat spaghetti. Add 1 tin of sweetcorn to the bolognese 5 minutes before serving.
8. Serve spaghetti up, add the bolognese on top, and serve with parmesan and garlic bread if desired.

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