Courgette Bolognaise

“Courgette noodles are a healthier, grain-free alternative to standard pasta. These noodles are simple to make and taste great. Courgette or Zucchini as it’s also known as is a summer squash. Zucchini are low in calories (approximately 17 food calories per 100 g fresh zucchini) and contains useful amounts of folate (24 μg/100 g), potassium (261 mg/100 g) and provitamin A (200 IU [10 RAE]/100 g)”

PREPARATION TIME: 10 mins

COOKING TIME: 40 mins

SERVES: 1

INGREDIENTS:

• 1 courgette (zuchini)
• 1/2 tsp black pepper
• 8oz mince
• Tin of peeled tomatoes
• Tomato paste or puree
• 1 Grated carrot
• 1 stick of celery – diced
• 1 onion diced
• 2 oz bacon – diced (optional)
• 2 bay leaves
• oregano
• garlic
• Beef stock
• butter
• Pepper

METHOD:

BOLOGNESE:

1. Make sure carrot is finely grated and onion & celery diced into small pieces
2. Crush garlic bulb
3. 1/4 pint of homemade beef stock or 1/2 cube of beef stock
4. In a pot melt butter and fry vegetables, bacon and garlic until golden brown
5. Add mince, stir and cook until lightly browned
6. Add tomatoes and juice from the can, puree, bay leaves, stock and pepper.
7. Cook for 30-40 mins stirring occasioanlly. Add oregano and thyme 5 minutes before end.
8. Meanwhile cook the courchette “spaghetti”

COURCHETTE (ZUCHINI) “SPAGHETTI”:

1. Put your courchette through a “Spiralizer”
2. Bring a saucepan of water to boil and then add salt. The courgette will absorb the salt as it cooks, thereby becoming flavored on both the inside and outside
3. Add courgette and cook briefly until tender, but not falling apart – 2 minutes should be long enough
4. Drain the courghette “spaghetti” and put on to a hot plate – top with bolognese