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Low GI, Low GL, Spaghetti Bolognese

spaghetti bologneseWhen eating healthy, many people think pasta is out of the question. I disagree. Spaghetti bolognese, like this one makes for a very easy and healthy dinner. It’s also perfect for freezing for later (those days when you don’t want to cook) and a great leftover lunch.

The issue is usually with the spaghetti itself. But, as we outlined on in our post on How to Eat Carbs Right, by bulking up with vegetables you lower the Glycemic Index (GI) and the Glycemic Load (GL) of the whole meal. As you can probably see in this spag bol variation, the volume of vegetables greatly outweighs the pasta.

I love hiding vegetables in my meals. Even as an adult! I get a real kick out of seeing a whole pile of veg disappear into a meal and still know that it’s great for me. Give it a try yourself!

Spaghetti Bolognese

Spaghetti Bolognese (271 downloads)

Ingredients (serves 4)

  • 1 Tbsp. olive oil
  • 1 brown onion, finely diced
  • 2 cloves of garlic, crushed
  • 2-3 stalks of celery, finely sliced
  • 500g lean beef mince
  • 250g of mushrooms, finely diced
  • 2 x 400g tin of diced tomatoes
  • 1 red capsicum, finely diced
  • 1 tsp. dried oregano or mixed herbs
  • Salt and pepper to taste
  • 1 zucchini, peeled into long thin strips
  • 200g dried spaghetti (high fibre if possible)

Method

  • Heat oil in a large frypan or saucepan over medium heat and add onion, garlic and celery. Sautee until slightly softened.
  • Add mince and cook, stirring regularly until brown.
  • Add mushrooms until lightly softened. Then stir through tomatoes, and capsicum.
  • Sprinkle with herbs, salt and pepper to taste, and simmer for 10 minutes until all vegetables are soft.
  • Meanwhile cook dried spaghetti as per packet instructions. Drain.
  • Place zucchini noodles in a colander and boil the kettle. Pour boiling water over the zucchini to soften and stir through cooked spaghetti.
  • Serve and enjoy!

Nutrition Info per serve

  • Energy: 2112kJ (504 calories)
  • Protein: 40g
  • Carbohydrate: 42g (9g sugar)
  • Fat: 17g (6g saturated fat)
  • Fibre: 8g
  • Sodium: 176mg

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