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5 healthy ways with Bolognese

October 31, 2015

There are often times when you don’t feel like making dinner or haven’t been to the supermarket, which is why I cook a big batch of bolognese to stick in the freezer for one of those days. Although most people use Beef or Pork, I find Turkey mince a much lighter, low fat, healthier option. Below you will find 5 easy ways to use bolognese sauce to make 5 tasty low fat, low sugar, high fibre healthy meals.

To make the sauce I like to add grated and finely chopped vegetables to make it healthier (they are hidden for your kids to eat) I also use Passata as it’s 100% tomatoes, no salt or sugar or nasty additives compared to pasta sauces.

 

Ingredients:
1kg Turkey mince (you can use beef or pork mince if you prefer)
2 large zucchinis grated
2 large carrots grated
250g mushrooms sliced
2 cans of diced tomatoes
2 tbs tomato paste
bottle of Tomato Passata
1/4 cup mixed herbs (you can use fresh herbs if you prefer)
1 clove garlic (optional if you are low FODMAP)
1 onion diced (optional if you are low FODMAP)
2 tsps rice bran or olive oil to cook

Method:
In saucepan add rice bran oil, sweat the onions and garlic and add turkey mince and stir until mince is cooked. Add grated zucchini, carrot, mushrooms, diced tomatoes, tomato paste, tomato passata, mixed herbs and bring to the boil. Cover and simmer on low for around 30 minutes then leave lid off and simmer for another 20 mins to really add flavour. Divide into Tupperware containers and freeze. Take the bolognese out of the freezer and defrost in fridge overnight or in microwave if you are ready to eat it in one of the meals below.

  1. Zucchini Boats – Cut a large zucchini in half and scoop out middle seeded flesh. Stuff with bolognaise sauce and top with parmesan and fresh basil and a little tasty cheese and bake in the oven until cheese is melted and golden. *You get another serve of veg with this one and it’s carb free!

  2. Mountain Bread Canneloni – take a “Mountain Bread” sheet and spoon bolognaise sauce lengthways along the middle of the mountain bread. Roll into canneloni tubes and place in oven proof dish. Top with tomato paste and tasty cheese and bake in the oven until cheese is melted and golden brown. *Mountain bread is dairy free, egg free, yeast free and 98% fat free which makes this dish so much more healthier than using pasta sheets!

  3. Vegie Pasta – Use a spiraliser to make zucchini ‘spaghetti’ or you can use baby spinach as your base instead of pasta to add more vegetable serves to your meal and reduce your carb intake and it’s gluten free, dairy free and egg free!

  4. Savoury Muffins – spoon some of the bolognese sauce over wholemeal english muffins and sprinkle with either mozzarella or cheddar cheese.  Grill in the oven until the cheese is bubbling and serve *You can use gluten free muffins or regular English muffins if you prefer!

  5. Sweet Potato Shepherds Pie –  Peel and boil 2 sweet potatoes and mash. Top mince in pie dish and pop in the oven for 15 minutes and serve. *Using sweet potato which is low GI and lower in carbs and calories than white potato makes this a healthier option than a regular shepherds pie. You can add a little light tasty cheese on top if you wish!

Hope you enjoy these yummy dishes!

Suzanne

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