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Spaghetti bolognese

PREPARATION TIME: 15 minutes
COOKING TIME: 30 minutes
SERVES: 4-6

Ingredients

Method

Spaghetti bolognese

  • Preparation time 15 minutes
  • Cooking time 30 minutes
  • Serves 4-6
  • Freezableyes

Ingredients

  • Spray of canola or olive oil
  • 1 large onion, chopped
  • 2 teaspoons minced garlic
  • 500 g premium lean beef mince
  • 200 g button mushrooms, thickly sliced
  • 2 teaspoons dried Italian herbs
  • 825 g can crushed tomatoes
  • 2 tablespoons tomato paste
  • 250 ml (1 cup) MAGGI beef stock
  • salt and freshly ground black pepper, to taste
  • 500 g spaghetti

Method

  1. Spray a large pan with oil and heat.
  2. Add the onion and cook over medium heat for 3 minutes or until soft.
  3. Add the garlic and cook for 1 minute more.
  4. Add the beef mince, and cook for about 5 minutes over high heat, or until browned, using a fork to break up the lumps.
  5. Add the mushrooms, herbs, tomatoes, tomato paste and stock.
  6. Bring to the boil, reduce the heat to low and simmer, uncovered for 20 minutes, stirring regularly.
  7. Season to taste.
  8. While the sauce is simmering, cook the pasta in a large saucepan of boiling water until al dente.
  9. Drain and serve topped with the sauce.
  10. Enjoy with a crispy salad.

HINT: For a quick, no-fuss bolognese sauce, use 500 g lean minced beef; 575 g jar tomato-based pasta sauce; 500 g spaghetti; and a tablespoon of grated reduced-fat cheese. Follow the recipe, cook the mince until browned all over, add pasta sauce and stir well. (You can also add 500 g of frozen stirfry-style vegetables for a more balanced meal.) serve the sauce over pasta with a sprinkle of grated cheese.

Nutrition

ANALYSIS per serve

4

6

Energy kJ (Cal)

2867 (684)

1911 (457)

Carbohydrate (g)

97

65

Protein (g)

45

30

Fat (g)

11

7

Iron, Zinc

HINT: For a quick, no-fuss bolognese sauce, use 500 g lean minced beef; 575 g jar tomato-based pasta sauce; 500 g spaghetti; and a tablespoon of grated reduced-fat cheese. Follow the recipe, cook the mince until browned all over, add pasta sauce and stir well. (You can also add 500 g of frozen stirfry-style vegetables for a more balanced meal.) serve the sauce over pasta with a sprinkle of grated cheese.

Australian Institute of Sport - From the "Survival for the Fittest" cookbook05 Nov 2018HINT: For a quick, no-fuss bolognese sauce, use 500 g lean minced beef; 575 g jar tomato-based pasta sauce; 500 g spaghetti; and a tablespoon of grated reduced-fat cheese. Follow the recipe, cook the mince until browned all over, add pasta sauce and stir well. (You can also add 500 g of frozen stirfry-style vegetables for a more balanced meal.) serve the sauce over pasta with a sprinkle of grated cheese.yes, Pasta, survival-for-the-fittestPasta

Spaghetti bolognese

Nutrition