Courgetti bolognese

We always put a couple of carb-free evenings on our nutrition plans, especially for inactive people. It helps people to realise that not every meal has to be based around a washing-up bowlful of pasta or rice. Although we don’t shun carbs cos we believe in that much-hated phrase, most things (natural) in moderation. ANYYWAAAAY, this is DELISH and perfect for those carb-free nights we should all try once in a while. Even my 12 year old boy declared “Well I don’t usually like courgettes but that was TASTY!”
Serves: 2 • Prep: 10 mins • Cook: 15-20 mins • Easy 
  • 2 tablespoons of olive oil
  • 1 tablespoon of butter
  • 3 large courgettes, cut into strips with a julienne peeler (I have the Good Grips one)
  • 1 red onion, finely chopped
  • 1 fat garlic clove, crushed
  • 1 red or green pepper, chopped
  • 200g mushrooms, thinly sliced
  • 300g of good quality minced beef (always know where your meat comes from and that it’s a quality source). Alternatively, try our veggie bolognese recipe.
  • 1 tin of plum tomatoes
  • 2-3 tablespoons of tomato puree
  • Italian dried herbs
  • pinch of sugar (as with all tomato dishes, sugar enhances the flav)
  • sea salt and black pepper
  • parmesan to serve
Fry the onion and garlic gently in a tablespoon of olive oil.

Add the mushrooms and peppers and fry until slightly softened.

Add the mince and lightly fry til brown.

Add the tinned toms, puree, herbs, salt, pepper, sugar. Stir together and simmer for 10-15 mins.

Meanwhile, gently fry the courgetti in the remainder of the olive oil, and butter. Don’t overdo it, keep some greenness and ‘bite’.

Place the courgetti into a serving bowl and top with the bolognese.

Serve with more black pepper and a good grating of parmesan.
Nutrition info
Vitamins: A, B1, B2, B3, B6, B12, C, D, K, E, folate. Minerals: Iron, copper, zinc, calcium, phosphorus, magnesium, manganese

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Many kids can tell you about drugs but do not know what courgettes taste like.
Jamie Oliver
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