Wednesday's dinner on the Operation Transformation meal plan.
Serves: 2 (each serving contains approximately 475 kcal)
- 200g lean steak mince
- 1 onion
- 1 red pepper
- 150g mushrooms (chestnut or ordinary)
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ½ teaspoon dried parsley
- 2 tablespoons tomato puree (30g)
- ¼ reduced salt chicken stock cube (reduced salt)
- 150ml boiling water
- 400g tin chopped tomatoes
- ½ teaspoon Worcestershire sauce (2.5g)
- 100g wholewheat spaghetti
- salt (optional) and freshly ground black pepper
- Heat a large non-stick frying pan over a medium heat. Tip in the mince and cook for about 5 minutes until well browned, breaking up any lumps with a wooden spoon.
- Cut the onion in half and peel off the skin, then finely chop. Cut the pepper in half and remove and discard the core and seeds, then cut into bite-sized pieces. Trim the mushrooms and cut into slices. Add the vegetables to the mince, stirring to combine. Season lightly with salt (optional) and pepper to taste and cook for another 3-4 minutes until the vegetables have softened.
- Sprinkle the herbs over the mince and vegetable mixture and then stir in the tomato puree and cook for another minute, stirring. Dissolve the chicken stock cube in the boiling water and stir into the pan. Allow to bubble down, then add the tomatoes and Worcestershire sauce.
- Bring to the boil, then reduce the heat and simmer very gently for at least 30 minutes or up to 1 hour is best until the mince is meltingly tender and piping hot, stirring occasionally with a wooden spoon to ensure it does not stick to the bottom of the pan.
- Meanwhile, cook the spaghetti in a large saucepan of boiling water with a pinch of salt, if using and cook for 10-12 minutes or according to packet instructions. Drain in a colander in the sink and return to the pan. Fold in the Bolognese sauce until evenly combined and then divide among bowls to serve.
The Bolognese sauce can be made in advance and kept in an airtight container for up to 3 days in the fridge within 2 hours of cooking. If you want to double this recipe up it is a great back up meal to have tucked away in the freezer as it freezes very well for up to 1 month. Simply defrost thoroughly on the bottom shelf of the fridge and either heat in the microwave once or over a gentle heat in a saucepan. Serve with freshly cooked spaghetti. Alternatively put all the ingredients in a slow cooker and cook on low for 4 hours.