Bolognese

Everyone has a favourite bolognese sauce.  We suggest adding lots of vegetables, which may not be traditional but will make for a balanced and satisfying meal.  Serve with a green salad.

Ingredients

  • 150g lean mince
  • 2 teaspoons olive oil
  • 1 onion, finely diced
  • 1 clove garlic, minced
  • 2 cups vegetables (carrot, capsicum, celery), finely chopped
  • 1 tablespoon tomato paste
  • 2 medium tomatoes, finely chopped, or 400g tin diced tomatoes
  • Vegetable stock, as required
  • Black pepper
  • 1/2 cup fresh herbs (parsley, basil, oregano), chopped

Method

  • Brown mince in 1 teaspoon olive oil. Set aside.
  • Saute onion, garlic and carrots for 2 minutes in remaining olive oil.
  • Add remaining vegetables and saute for 2 minutes.
  • Add browned mince, tomato paste and stock.
  • Season with black pepper.
  • Simmer on low heat for at least 30 minutes.
  • Stir in fresh herbs just before serving.

Variation: Vegetarians may substitute finely chopped tofu or tempeh for mince. 

NB:  During the Maintenance Phase, an accompanying serving of cooked pasta, not exceeding 1/3 cup may be included.

Nutritional Information

Recipe Serves 1

2069.8kJ
Energy
(494.5Cal)
39.2g
Protein
21.4g
Fat
30.0g
Carbs
11.1g
Fibre