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!

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Spaghetti Bolognese

By bulking up with vegetables you lower the Glycemic Index (GI) and the Glycemic Load (GL) of the whole meal.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Course
Cuisine: Family, Wholefoods
Keyword: mince, pasta
Servings: 4 people
Calories: 516kcal

Ingredients

  • 1 tbsp oil, olive
  • 1 onion, brown finely diced
  • 2 clove garlic crushed
  • 2-3 stalk celery finely diced
  • 500 g beef, mince lean
  • 250 g mushroom, common finely diced
  • 2 400g tomato, diced, canned
  • 1 capsicum, red finely diced
  • 1 tsp oregano, dried or mixed herbs
  • salt and pepper to taste
  • 1 zucchini peeled into long thin strips
  • 200 g pasta, spaghetti high fibre if possible

Instructions

  • 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!

Notes

Whole foods: 90%
1 serve of this recipe provides:
  • 1 serve protein
  • 1 serve carbohydrate
  • ½ serve fat
  • 4 serves vegetable

Nutrition

Calories: 516kcal | Carbohydrates: 45g | Protein: 40g | Fat: 16g | Saturated Fat: 6g | Sodium: 232mg | Fiber: 9g | Sugar: 13g | Calcium: 93mg