spaghetti bolognese recipe
The ingredients for 4 people
- 250g spaghetti
- 500g ground beef
- 2 tbsp. at s. olive oil
- 1 onion
- 2 cloves garlic
- 1 large can of crushed tomatoes
- 1 small can of tomato puree
- basil
- salt pepper
Recipe
- Peel and chop the garlic and onion. Heat the oil in a sauté pan, sauté the garlic and onion, salt and pepper.
- Add the minced meat and cook for 5 minutes until browned, separating the pieces with a spatula.
- Add the crushed tomatoes and the concentrate, then simmer for 30 to 40 minutes over low heat, stirring regularly.
- Cook the spaghetti al dente in boiling salted water, drain and add to the sauce. Mix and sprinkle with basil.
The low carb version (low in carbohydrates)
Replace the spaghetti with shiratakis (konjac vermicelli which provides 6 Cal per 100 g, to be found in the diet section of supermarkets). You can also replace them with 4 courgettes cut into spaghetti with a vegetable spaghetti cutter (specialty stores). Plunge them for 1 minute in salted boiling water then mix with the sauce.
The vegetarian version of spaghetti bolo
Instead of ground beef, use 100 g of textured soy protein, previously rehydrated in hot water. You can also replace it with 500 g of chopped seitan (the latter is made from wheat gluten, be careful if you are sensitive or intolerant to it) or even with 500 g of chopped tofu.
The cholesterol-lowering version
Ask your butcher to select a cut of lean meat, or buy steaks at 5% (avoid the “standard” at 15%, too fatty). Or use minced chicken breasts instead of beef.
Bolo spaghetti with more fiber
Pan-fry finely diced or minced vegetables (carrots, mini cauliflower or broccoli florets, mushrooms, zucchini, pumpkin, turnips, leeks, etc.) and add them to the sauce. And preferably choose whole or semi-whole spaghetti, richer in insoluble fiber.
A quick and light menu
- Carrot and cumin salad
- Spaghetti bolognese, arugula salad
- cottage cheese
Read also :
- 1 pasta gratin, 4 healthy versions
- 1 gratin dauphinois, 4 healthy versions
- 10 good reasons to eat pasta