200-400 calorie recipe for 4 people, takes only 20 mins; recipe has olive oil, turkey mince, onion, garlic clove, carrot, button mushroom, tomato puree, chopped tomato, chicken stock cube, soy sauce, courgette, parmesan and basil leaf.
Courgetti bolognese
Course: 200-400 calorie
Servings
4
servings
Prep time
15 mins
Ingredients
- Olive Oil: 2 tbsp olive oil
- Turkey Mince: 500g turkey mince (thigh or breast)
- Onion: 1 large onion, finely chopped
- Garlic Clove: 1 garlic clove, crushed
- Carrot: 2 large carrots, peeled and diced
- Button Mushroom: 150g pack button mushrooms, roughly chopped
- Tomato Puree: 1 tbsp tomato puree
- Chopped Tomato: 2 x 400g cans chopped tomatoes
- Chicken Stock Cube: 2 chicken stock cubes
- Soy Sauce: 1 tbsp soy sauce
- Courgette: 4 large courgettes
- Parmesan: grated pecorino or parmesan, to serve
- Basil Leaf: handful basil leaves
Directions
- Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside.
- Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato puree, give everything a quick stir and tip in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.
- When the bolognese is nearly ready, stir through the soy sauce and some seasoning.Spiralizeyour courgettes on the large noodle attachment. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgetti. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey bolognese, grated pecorino and basil leaves.
