My Spaghetti Bolognese

Spaghetti Bolognese is one of my favourite classic Italian pasta dishes, and probably one of my favourite meals anyway. They are a good way to have a well-balanced meal and get a lot of vegetables in one meal. This will provide benefits such as adding more fibre, vitamin C, potassium and vitamin A, which will all contribute to your body feeling happy and healthy.

You will also get a good portion of carbohydrates from the spaghetti pasta which is essential for providing your body with energy. Both white and Brown spaghetti are perfect with this meal but depending on weather you want the energy from the carbohydrates to be released quickly or slowly. If I was to have this before training or a rugby match, I would have white spaghetti as it increases blood sugar levels at a faster rate.

The Beef mince or veggie alternative (Quorn mince for example) will provide about 26g of protein in each portion.

This meal cost £3.85 for 2 portions

It took 30 minutes in total.

INGREDIENTS:

Low calorie cooking spray

1 clove of garlic, finely chopped

1 onion, diced

5 closed cup mushrooms

1 courgette, chopped into small pieces

1 400g tin of chopped tomatoes

300ml beef stock

2 handfuls of spinach

½ tin of sweetcorn

1 tablespoon Oregano

1 teaspoon Basil

Spaghetti pasta

Parmesan or hard cheese to serve (optional)

STEP BY STEP:

1) Spray a frying pan with low calorie cooking spray, then soften the onions with the garlic for 4 minutes

2) Add the mince, and fry until browned

3) Add the mushrooms and courgette. After 2-3 minutes add the chopped tomatoes, beef stop, spinach, and sweetcorn. Mix and bring to a simmer

4) Once simmering, add the oregano and basil. Start to cook the spaghetti

5) After 15 minutes the spaghetti should be cooked, and the Bolognese should have thickened. Drain the pasta and either serve with the Bolognese on top of the pasta or mix the spaghetti with the Bolognese in the frying pan before serving.

6) Serve with grated parmesan on top.

NUTRITIONAL INFORMATION:

Calories Carbohydrates Protein Fats

528 31g 26g 11.2g