Tuesday, 12 July 2016

Spaghetti & lentil bolognaise

I like the addition of lentil to stretch this out as well as adding extra fibre. The good thing about using red lentils is that they break down and you don't even know they are in there! You decide if that is a good thing or not! I like to double this and freeze half of it. If you make double, 1 batch is 1.5kg in weight.(3 kg's altogether)

Serves 6

600g lean mince
1 brown onion, chopped
2-3 cloves of garlic or as much as you like, minced
150g red lentils
2 ½ cups of beef stock
210g tomato paste
2 tsp each of dried basil and oregano

In a large pot heat a little oil and fry off your onion and garlic for 2 minutes, then add your mince and cook until it has changed color. Then add your tomato paste, lentils, stock and herbs and simmer with the lid on for about 30 minutes or until the lentils are nice and soft. Add more water or stock if needed. Serve with cooked spaghetti and parmesan cheese plus salad or veg.

For 6 portions I cooked 300g spaghetti in boiling salted water.
Stats- including 10g parmesan cheese (164 kJ) and 50g raw weight or 100g cooked weight spaghetti
Each portion should be around 250g.

1963 kJ
51g carbs
9 g fat
40g protein

1 comment:

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