Spaghetti Bolognese

Spaghetti Bolognese

I could be found in the kitchen with my mum as a child watching her make traditional Italian food.  When I was finally allowed to make the sauce to be enjoyed by the family, I started adding my own take on the dish.  Nowadays I like to make my Bolognese sauce the day before using my low and slow method and this recipe has been adapted to be ready in the same time it takes to cook your dried pasta.  Once you’ve made this, you won’t buy ready made pasta sauces again!

Ingredients for 1 serving

218g extra lean beef mince
95g chopped tomatoes, blended until smooth
1 garlic clove, chopped or crushed
42g onions, chopped
80g dried pasta
1 chilli, sliced, seeds or no seeds up to you!
6g olive oil
10g fresh basil leaves
25ml sweet chilli sauce
30ml water
149g mixed salad leaves
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Put a pan of boiling water onto the heat and cook the dried pasta for the manufacturers recommended time.
  • By the time it’s cooked, your sauce will be ready!!
  • Take a medium frying pan, put it on a medium heat and add the olive oil.
  • Add the minced beef and brown it until it’s cooked through being sure to break up any large clumps of meat.
  • Add the onion, crushed garlic and chopped red chilli to the pan.
  • Give the mixture a good stir and cook for about a minute.
  • Pour in the blended tomatoes along with the sweet chilli sauce and the water.
  • Bring the sauce to a rapid boil with a lid on as you don’t want to lose too much liquid volume and reduce it to a gentle simmer for a couple of minutes.
  • When you’re happy with the thickness of the sauce, add half of the fresh basil and season the sauce to taste.
  • When the dried pasta is ready, add a splash of cold water to the pan to stop the pasta from over cooking, drain the water and add the cooked pasta to the sauce.
  • Coat the pasta with the sauce, pop it on a plate and serve with your mixed salad leaves.
  • Sprinkle on the last of the fresh chopped basil and eat!

Notes

  • Make sure your mince is extra lean, less than 5% of fat per 100g.
  • For this recipe, the dried pasta varieties I’ve used are Spaghetti and Rigatoni.
  • Traditionally in Italian cooking you would use the smallest pinch of sugar to take any acidity out of the tomatoes but for this recipe I am using the sweet chilli sauce to do that.
  • For those on 2018 BC plans, sweet chilli sauce is a swap for other side sauces provided you choose one with equivalent macros.
  • If you decide to make multiple portions of the sauce, you can also make the Uova Bolognese recipe with very little effort!
  • Sometimes I like to have wilted spinach in the sauce instead of salad greens.  I would add these to the sauce at the point where you bring the sauce to the boil.
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Nella Foulds
Nella Foulds

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