Spaghetti Bolognese
Here’s a new lower-fat version of a classic Bolognese, a full-flavoured meat sauce tossed with strands of spaghetti and served with Parmesan cheese. There’s less beef than in traditional recipes, but low-fat chicken livers enrich the sauce.
Ingredients
2 tablespoons extra virgin olive oil
1 large onion, finely chopped
1 large carrot, finely chopped
2 celery stalks, finely chopped
2 garlic cloves, crushed
8 sundried tomatoes (not oil-packed), finely chopped
250 g extra-lean ground beef
120 g chicken livers, finely chopped
1⁄2 cup red wine
1 can (540 ml) diced tomatoes
1⁄2 cup reduced-salt beef stock
1 teaspoon fresh thyme or marjoram or 1⁄2 teaspoon dried thyme or marjoram
4 tablespoons chopped fresh parsley
pepper to taste
350 g spaghetti
3 tablespoons Parmesan cheese, freshly grated
1 large onion, finely chopped
1 large carrot, finely chopped
2 celery stalks, finely chopped
2 garlic cloves, crushed
8 sundried tomatoes (not oil-packed), finely chopped
250 g extra-lean ground beef
120 g chicken livers, finely chopped
1⁄2 cup red wine
1 can (540 ml) diced tomatoes
1⁄2 cup reduced-salt beef stock
1 teaspoon fresh thyme or marjoram or 1⁄2 teaspoon dried thyme or marjoram
4 tablespoons chopped fresh parsley
pepper to taste
350 g spaghetti
3 tablespoons Parmesan cheese, freshly grated
Directions
cooking time 45 mins
serves 4
- Heat the oil in a large saucepan, add the onion, carrot, celery, garlic and sundried tomatoes, and fry for 5–10 minutes, stirring frequently, until the vegetables start to brown.
- Add the ground beef and chicken livers and fry, stirring, until the meat is browned. Pour in the wine, the tomatoes with their juice and the beef stock. Stir in the herbs and pepper to season. Cover the pan and simmer for 30 minutes, stirring occasionally.
- Meanwhile, cook the spaghetti in boiling water for 10–12 minutes, or according to the package instructions, until al dente.
- Drain the spaghetti and mix it with the Bolognese sauce, tossing until the strands are well coated. Sprinkle with Parmesan cheese and serve at once.
cooking time 45 mins
serves 4
Nutritional information
PER SERVING
551 calories
34 g protein
18 g total fat
5 g saturated fat
228 mg cholesterol
60 g total carbohydrate
9 g sugars
8 g fibre
328 mg sodium
Chicken livers are a good source of B vitamins, vitamin A, zinc and copper. They are also one of the richest sources of iron.
