Thursday, 20 March 2014

Courgetti Bolognese (Spiralized)

Growing up, Spag Bol was a Friday night tradition in our house and was one of the ultimate comfort foods...

This is my healthier take on the recipe. I've used courgetti (spiralized courgette) but you can substitute that for 170g gluten free spaghetti and cook per packet instructions if you want a more traditional supper.

(Serves 2)

250g pork mince
1 red onion, finely chopped
6 tbsp tomato puree
1/3 pint vegetable stock, boiling hot
1 tsp dried oregano
3 large courgettes
1 tbsp chopped fresh parsley
Salt & pepper (to taste)
Oil for frying
Optional; rocket & parmesan, to serve

First spiralize your courgettes. Cut both ends off the courgettes and cut in half width ways. Spiralize each piece and set aside. If you don't have a spiralizer, you can use a julienne peeler or even a normal peeler and make courgette ribbons.
Heat a tablespoon of oil in a large frying pan. Tip the meat into the pan and fry on a medium-high heat for about 10 minutes until browned, breaking it up as you go.

Add a dash more oil and add the onions to the mince and continue to fry until softened. 

Stir in the tomato puree, then add the stock, oregano and seasoning. Bring to the boil then turn the heat down and simmer for 15 - 20 minutes, stirring regularly. 

Meanwhile, add a splash of oil to another frying pan. Add the courgetti and season to taste. Sauté for 3 - 5 minutes, moving around the pan constantly with tongs. How long you cook it for really depends on your taste. I cook mine for 3 minutes so it still has a lot of crunch. If you overcook it, it will become soggy.  

 Divide the courgetti between two bowls, then top with the thick and luscious tomato sauce and chopped parsley.

Serve with rocket and parmesan if desired.


No comments:

Post a Comment