Easy, Speedy, Healthy Bolognese Sauce

copyright: Karen Morris
Tips:
  • Bolognese sauce can be served with a variety of different pastas, including spaghetti and Fusilli. I choose to serve mine with whole-wheat Fusilli as it's full of fibre and has a delicious freshly-baked-wholemeal-loaf-like flavour and aroma. 
  • You can serve Bolognese alongside salads or even a slice of garlic bread if you fancy a treat. 
  • Serving for one? Skip the tinned tomatoes altogether and use just 100g of mince and 100ml of water. (Serve with just 75g of pasta)

Time: 30-35 mins
Recipe Serves: 2

Nutritional values* per serving - when served with 75g of whole-wheat Fusili pasta
Cals: 533; Fat: 13g (of which are saturates: 5g); Carbs: 68g; Protein: 36g; Fibre: 9g; Sugar: 15g; Sodium: 282mg. 

(*may vary slightly depending on brands)

You will need:

200g frozen or fresh lean mince beef 
1 diced onion 
4 x spray of fry light (or any similar 1 calorie spray)
1 tin of chopped tomatoes 
100g (half a tube) of tomato purée double concentrate
4 shredded fresh basil leaves
2 tsps of dried Italian Herb Seasoning
200ml water

Steps: 
  1. Pre-heat a large saucepan on a medium heat and spray with cooking spray (such as Fry Light) and then add the diced onion, frying it until golden brown.
  2. Add in the mince beef and mix in well with the onion using a wooden utensil. Leave this to simmer until all of the meat is brown. 
  3. Whilst you are waiting for the mince to brown, you can start to sieve the tinned chopped tomatoes in a bowl. 
  4. If you are not using lean mine then drain any surplus fat out of the saucepan.
  5. Once the meat is completely brown (no pink bits!) add the juice from the sieved chopped tomatoes.
  6. Next, add in half a tube of tomato purée and stir in.
  7. Scatter in three of the shredded fresh basil leaves and add the 2 teaspoons of Italian Herb Seasoning.
  8. Now add the 200ml of water, and leave the Bolognese sauce to simmer medium heat.
  9. At this point you can start cooking the spaghetti or pasta that you wish to add the Bolognese sauce too.
  10. Stir the Bolognese sauce every 10 minutes until there is no excess water left. This means it's ready to serve.
  11. Top your chosen pasta with the sauce and garnish with the remaining shredded basil leaf! 

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