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  • Daniel Quinones

Courgette Spaghetti Bolognese


Do you suffer with a gluten intolerance? Ditch the grains and opt for this healthy alternative. We can still enjoy some of our favourite dishes with some simple ingredient swaps.


Macros

Calories 475

Protein 50g

Carbohydrates 17g

Fat 20g

Fibre 7.5g


Ingredients serves 3

  • 500g ground beef

  • 300g spiralized courgette

  • 1 small courgette

  • 3 bell peppers

  • 3 plum tomatoes

  • 4-5 garlic cloves

  • 2 tbsp of olive oil

  • Half a red onion

  • 1 jar of bolognese sauce or to make your own sauce: 400g of tinned chopped tomatoes, 2 tsp ground cumin and 2 tsp ground basil

  • Salt and pepper to season


Instructions


Pre heat the oven to gas mark 6 (200°C) or Fan assisted ovens 180°C.


Deseed and thinly chop the 3 bell peppers, the small courgette, peel and slice the red onion, chop the plum tomatoes into quarters and add 4 garlic cloves with skins on to a baking tray lined with grease proof paper to create the vegetable mix. Drizzle a teaspoon of olive oil over the vegetables and add salt and pepper to taste. Place in the oven for approximately 40mins turning occasionally.


In a frying pan add 1 tsp of olive oil and one garlic clove peeled and finely chopped along with the 500g of lean minced beef. Set this on a medium heat, using a spatula or wooden spoon to break up the beef and separate any lumps. Continue to stir the beef so it evenly cooks.


Once the beef has cooked and is no longer pink add the jar of bolognese sauce or add the tin of 400g of chopped tomatoes, 2tsp ground cumin, 2tsp ground basil, salt and pepper. Let this simmer on a low heat for a further 15mins.


In medium sized saucepan add 1 litre of water and bring to the boil. Add the 300g spiralized courgette and let it boil for approximately 30 seconds, remove from heat, drain in a colander and serve. Top courgette spaghetti with the roasted vegetable mix and beef bolognese.

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