Monday, 8 January 2018

Squash Bolognese


 Squash Bolognese


IT'S NewYear so my thoughts have turned to dropping a few pounds (OK, lots of pounds!) and getting fit. Have you been watching celebrity chef Tom Kerridge on TV? He lost a massive 12 stone - he was 30 stone to start with - by giving up the booze, cutting the carbs and exercising more. Sounds a sensible regime.

Cutting carbs can be hard if you love your pasta. But I have found one way to do it fairly painlessly. My sister gave me a spiralizer for Christmas and I have been spiralizing everything - better not stand still for too long in my kitchen or you'll end up in a salad!

Spiralized courgettes (courgetti) or butternut squash (boodles) make a perfect base for pasta dishes. If you really can't give up pasta completely, replace half the pasta with courgetti or boodles. You don't have to have a spiralizer - you can use julienne veg or shave ribbons with a peeler.

Below is a very simple, low calorie bolognese recipe from Slimming World. Use a mound of spiralized vegetables as a "spaghetti" base. I used boodles which I placed on a baking sheet, drizzled with olive oil, and sprinkled with salt and pepper and a few dried herbs (I used an Italian herb mix). Toss these ingredients, spread them out and bake in the oven for 10 to 12 minutes at 200C.  

Bolognese Sauce
Serves 4
Low calorie cooking spray
2 shallots, finely chopped
2 garlic cloves, crushed
350g lean beef mince (5% fat or less)
225g button mushrooms, thinly sliced
1 x 400g can chopped tomatoes
280ml beef stock
1 level tbsp Worcestershire sauce
Salt and freshly ground black pepper

1. Spray a pan with low calorie cooking spray and cook the shallots and garlic for 2–3 minutes until just softened. Stir in the mince and cook for 2–3 minutes until browned.
2. Stir in the mushrooms and cook for 1 minute. Add the chopped tomatoes, stock and Worcestershire sauce. Season lightly and bring to the boil. Reduce the heat and simmer for about 15
minutes until reduced and thickened. Check the seasoning.

Divide your boodles between four plates and top with the bolognese sauce.

Here's a wonderful spiralizer which has received excellent reviews.

To take a look at lots more spiralizers, click HERE and put SPIRALIZER in the search box.

Take a look at these websites for more kitchen information and pictures:
Country Kitchens
Kitchen Gallery
Kitchen Talk

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