This family favourite is packed with an array of veggies to boost the nutrient content and served with courgette noodles to keep it low carb.  I love using turkey mince for a lighter and cheaper option and its a fabulous source of energising B vitamins and protein. This is the perfect back to school family meal and another simple way to cram more vegetables into your children’s diets. You can also make this in a slow cooker or place in the oven to cook making it a perfect prepare ahead easy meal.

Sensational Bolognese with Courgette noodles

Overview

Difficulty – Easy

Time – 15 mins preparation, cooking time 50 minutes

Serves 4

What’s good about it?

 

Need to support your immune health? Try shiitake mushrooms – rich in polysaccharides including beta glucans shown to boost immune cells. They are also packed with  B vitamins especially vitamins B2, B5 and B6 and plenty of minerals (manganese, phosphorus, potassium, selenium, copper and zinc) and vitamin D.

  1. Heat a large non-reactive casserole pan until hot, add the pancetta and fry for 3-4 minutes, or until the pancetta softens and the fat starts to melt. Add the mince and fry over a medium heat until browned. Add the onion and garlic and fry gently for 1-2 minutes, or until softened. Add the peppers, carrot, celery, mushrooms and bay leaves to the pan and cook for another minute.
  2. Add the chopped tomatoes, sun dried tomatoes and stock and bring to the boil. Reduce the heat and simmer for 40-45 minutes until the sauce has thickened and the mince is tender. Stir in the herbs.
  3. In a separate pan heat a little oil and saute the courgette noodles for 1-2 minutes just to soften slightly.
  4. To serve, pile the noodles onto each plate then top each with the Bolognese and freshly grated parmesan if wished.

Instead of courgette noodles you could spiralise other vegetables – carrots, beetroots, squash or sweet potato. For a more conventional option try buckwheat noodles or for a low carb noodle kelp noodles.

100g pancetta

400g minced organic turkey

2tbsp olive oil

1 onion, finely chopped

2 cloves garlic, finely chopped

2 carrots, finely chopped

1  red pepper, chopped

1  green pepper, chopped

2 celery stalk, finely chopped

8 shitake mushrooms, chopped

2 bay leaves

400ml can chopped tomatoes

100g sundried tomatoes in oil, drained and chopped

400ml vegetable or chicken / beef stock

1tsp fresh thyme leaves, chopped

1tsp fresh parsley leaves, chopped

1tsp fresh oregano, chopped

To serve:

3-4 courgettes, spiralised

a little coconut oil or olive oil to saute noodles

Parmesan cheese optional