Courgetti Bolognaise

This has GOT to be one of my absolute favourite dinners, especially after a looong day at work when I just want to tuck into a tasty comforting meal. Courgetti recipes have become really popular in recent months, and that’s not to say there’s anything wrong with plain old spaghetti. However, there are benefits of using courgetti in place of pasta (or going halfway and mixing spaghetti and courgetti). You’re getting a serving of veggies into your meal for one. Two, its a lighter meal to have for dinner, for example if you’re stuffed from a big lunch, or if you’re trying to reduce your carbohydrate intake.

I’ll point out here I do not advocate ANY kind of diet in this blog, especially any low-carbohydrate diet. Personally, when I have this for dinner, I usually add a carbohydrate serving to it, whether that’s some sweet potato or a slice of rye toast on the side, as I like to spread my carbohydrate intake out throughout the day (after having a high-carbohydrate high-protein meal after my morning workout). However, I recognise some people are specific about carbohydrate timing and intake, for whatever reason, and this is an ideal recipe for a high protein, micronutrient-rich meal that’s low in carbohydrate.

This recipe is a family classic in my house, and it’s made pretty much from scratch. I learnt to make this bolognaise sauce from my Mom, so major credit to her! It is SO good, it’s the kind of recipe you’ll want to make a regular appearance in your meal plan!

I picked up my handheld spiraliser in House of Fraiser. I can’t remember exactly how much it cost, but somewhere between ten and twenty euro. The cost per use is absolutely minimal, I’ve used it at least twice a week since I got it, and it does the job perfectly for courgetti. There are fancier versions and obviously specialised spiraliser devices out there, but I’ll leave you to Google that for further guidance if you want to! Many supermarkets are now stocking cheap handheld spiralisers so they should be easy to find.

Recipe (serves approximately 6)

Ingredients

  • 500g extra lean minced beef
  • 1 400ml tin of chopped tomatoes
  • 1 small tin of tomato puree
  • 1 white onion
  • 1 large carrot
  • 1.5 tsp oregano
  • 1 tsp minced garlic
  • 500ml beef stock (We use an Oxo Cube)
  • 1 large courgette
  • 1 tbsp olive oil
  • 1 spiraliser
  • Optional: If you wanted to add extra veggies, which I sometimes do, I would recommend adding some diced mushrooms. Also, I like to sprinkle some crumbled feta on top of this dish when I’m serving it.

Method 

  1. Preparation: Finely chop the onion and carrot and set aside.
  2. Boil the kettle, and dissolve the Oxo cube in 500ml of water.
  3. Heat 1 tbsp olive oil in a large pot, and add the chopped onion and garlic. Cook for 2-3 minutes until the onions are translucent.
  4. Add the 500g minced beef to the pot, and cook until the meat is entirely browned.
  5. Add the chopped carrot, and the oregano.
  6. Add the tinned tomatoes and tomato puree, then stir so the meat is combined well with the liquid.
  7. Add the beef stock to the pot. The liquid level should just cover all the ingredients.
  8. Bring to the boil, and then turn down to a simmer for 20-25 minutes. Sitr every so often, and season to taste. The simmer time is essential to allow the bolognaise sauce to develop those delicious flavours!
  9. When there are about ten minutes left of cooking time, wash the courgette, and spiralise it into your bowl.
  10. Turn off the heat on the sauce, and allow to stand for 5 minutes.
  11. Serve a biiiig dollop of bolognaise on top of your courgetti.
  12. Tuck in! And bask in your food coma of happiness.
  13. Optional: Sprinkle crumbled feta or other grated cheese on top – gives you a serving of those fats and dairy in there too for a macro-happy bowl!

Topped with a little goat’s cheese to finish!

I really hope you guys love this recipe as much as me. If there’s any questions about it just comment, I’ll be happy to answer!

Enjoy!

Ciara 🙂 x

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s