Hidden Veggie Bolognaise
Dinner
SERVES:
4
4
DIFFICULTY:
Easy
Easy
PREP TIME:
15 minutes minutes
15 minutes minutes
COOK TIME:
20 minutes minutes
20 minutes minutes
Ingredients
- 500 g pork mince
- 1 brown onion diced
- 2 clove garlic crushed
- 1 carrot peeled and diced
- 1 zucchini grated
- 1 cup dried brown lentils rinsed and drained
- 800 g tomatoes canned
- 200 ml red wine
- 2 tbsp tomato paste no added salt
- ½ tsp ground smoked paprika
- 1 tsp dried oregano
- sea salt and ground black pepper
- extra virgin olive oil
Method
- In a large, non-stick pot heat olive oil on medium heat. Add onion and mince, breaking up the mince with a spoon, until the onions are soft and mince is browned.
- Add garlic, carrots, zucchini, lentils, tomato paste, oregano and paprika cook for 3 minutes. Add the wine and tinned tomatoes and bring to the boil. Season with salt and pepper. Simmer on low and partially covered for approximately 15 minutes or until sauce has thickened.
- Cook pasta as per instructions.
- Serve with with ¾ cup cooked pasta per serve, shavings of parmesan cheese and salad
Notes
For a lower carbohydrate alternative, serve with a side of seasonal steamed greens e.g., broccolini, asparagus and baby spinach
Nutrition Information (with ½ cup steamed vegetables per serve):
Kilojoules: 1453kJ Calories: 347 Protein: 33.4g Fat: 7.4g Saturated Fat: 1.7g Carbohydrate: 22.8g Sugar: 13.3g Fibre: 10g Sodium: 235mg Potassium: 1521mg
Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).
Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.
Nutritional information (per serve)
Calories: 499kcal | Carbohydrates: 53.4g | Protein: 37.7g | Fat: 8.6g | Saturated Fat: 2.1g | Sodium: 283mg | Potassium: 1391mg | Fiber: 9.6g | Sugar: 13.1g
