The Fitbug Recipe Book

Posted 21 October 2008

Spaghetti Bolognese

With the days getting colder and more dreary hot and hearty meals are back on the menu. Spaghetti Bolognese is an Italian classic most of us know and love, but this one comes with a healthy twist - more vegetables, less meat, and wholewheat spaghetti. If you're vegetarian you can substitute the mince for quorn or tofu or just omit the meat and add extra veg.

Nutrition Buzz

Serves 4

Ingredients:

• 2 white onions, thinly sliced
• 1 tbsp olive oil
• 2 cloves garlic, crushed
• 400g extra lean steak mince
• 8 plum tomatoes, diced
• 1.5 tins chopped tomatoes
• 4 tbsp sun dried tomato puree
• 150ml red wine
• 2 red peppers, roasted (these can be bought in jars)
• 1 aubergine, cut into small chunks (can use courgette instead)
• 1 carrot, grated
• 200g chestnut mushrooms, sliced
• 1 tsp dried oregano or handful of fresh leaves, chopped
• 1 tsp dried thyme or handful of fresh leaves, chopped
• handful basil leaves
• 200g wholewheat spaghetti
• handful fresh basil leaves

How to:

• 1. Heat the oil in a large saucepan and gently fry the onion and garlic for around 5 minutes until soft. Add the mince and continue to cook until lightly browned. Turn up the heat, add the red wine and cook until the liquid has reduced by half.
• 2. Turn down the heat, add the carrot, mushrooms, peppers, aubergine, tinned and fresh tomatoes,tomato puree and herbs. Stir well to combine and season with black pepper.
• 3. Cover with a lid and simmer the Bolognese sauce over a gentle heat for around an hour until it is has thickened - stirring occasionally - if the sauce becomes too thick add extra tinned chopped tomatoes.
• 4. When the bolognese is cooked turn the heat right down and cook the spaghetti in boiling water according to p[ack instructions until 'al dente'. Drain thoroughly and heap into serving dishes. Top with the sauce and scatter with basil leaves.

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