Courgetti Bolognese

Courgetti Bolognese

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(12 ratings)

Prep: 15 mins Cook: 1 hr

Easy

Serves 4

Spiralized courgettes make a healthier alternative to pasta in the classic spaghetti Bolognese - use turkey mince for a low-calorie sauce

Nutrition and extra info

  • sauce only

Nutrition: per serving

  • kcal326
  • fat8g
  • saturates1g
  • carbs20g
  • sugars17g
  • fibre8g
  • protein39g
  • salt2.6g
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Ingredients

  • 2 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 500g turkey mince (thigh or breast)
  • 1 large onion, finely chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1 garlic clove, crushed
  • 2 large carrots, peeled and diced
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 150g pack button mushrooms, roughly chopped
  • 1 tbsp tomato purée
  • 2 x 400g cans chopped tomatoes
  • 2 chicken stock cubes
  • 1 tbsp soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 4 large courgettes
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

  • grated pecorino or parmesan, to serve
    Parmesan

    Parmesan

    parm-ee-zan

    Parmesan is a straw-coloured hard cheese with a natural yellow rind and rich, fruity flavour. It…

  • handful basil leaves

Method

  1. Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside.

  2. Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato purée, give everything a quick stir and tip in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.

  3. When the Bolognese is nearly ready, stir through the soy sauce and some seasoning. Spiralize your courgettes on the large noodle attachment. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgetti. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey Bolognese, grated pecorino and basil leaves.

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Comments, questions and tips

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FreeSlice
17th Apr, 2017
5.05
Love this recipe! The sauce is great. I plan include this in our index of the best courgette/zucchini noodle recipes from around the web at http://www.zucchininoodlerecipes.com
helenlouise82
7th Nov, 2016
5.05
Made this for the first time last night and will definitely make again! Recipe made 5 portions. I fried my courgetti in a small amount of oil for around 4 minutes and this came out lovely, not soggy at all and a great substitute for pasta!
lyvia972
12th Sep, 2016
5.05
Nothing beats pasta Bolognese but I have to admit I was extremely pleased by the courgetti. It was very tasty, the texture was great and the sauce was very flavoured. I was not sure what to expect but this recipe has turned into a favourite and in the end I didn't miss the pasta. I will definitely make it again and I highly recommend it: it is worth it. All you need is a spiralizer!
jhonclark
15th Nov, 2015
Quick and Easy Meatballs CarbsPerServing:no counts provided Effort:Easy Ingredients: 1 pound ground beef 2 eggs crushed pork rinds (about 1 cup -- or 1/3 of a bag)2 tsp ns of italian seasoning 2 tsp ns of emeril lagasse's original spice (BAMM!) 1/2 cup parmesan cheese How to Prepare: Mix all the ingredients together in bowl. Form into meatballs, and put on cookie sheet. Bake 30 min at 350 degrees. Here's a hint. Hunt's Light Spaghetti sauce has 8 carbs per 1/2 a cup. Have a couple meatballs with some spaghetti sauce, and top it with mozzarella cheese. Almost as good as a meatball sub! - http://www.weightlosseasy.tips/beef-lamb-and-veal-meals.html
rosievimes's picture
rosievimes
23rd Sep, 2015
5.05
Definitely a courgetti convert! Just make sure to drain some of the water from the courgette to avoid a puddle!
lynseya
30th Aug, 2015
To be honest, I didnt like this at all. I used the courgetti you can buy in tesco. Followed the recipe exactly. The sauce was nice but on top of the courgetti it was a sloppy mess. Think i will stick to pasta or potato if making again.
catie74
1st Aug, 2015
This went down a treat, but I suspect that was largely due to the fun the kids had making the courgetti. I too added anchovy to the sauce
cherylashford
8th Jul, 2015
5.05
Really tasty recipe. I add a few anchovies for extra flavour. I also love using the sauce for lasagne with griddled courgette instead of the pasta.
feeneyad
9th Mar, 2015
5.05
Great recipe, really enjoyed this. Used Turkey mince so lower calories. I used a splash of Worcestershire sauce instead of soy and added dried oregano. Just lovely.
fatface
18th Apr, 2016
"Large noodle attachment" of what? This recipe doesn't make sense.
Honeygran
29th May, 2015
"Spiralize your courgettes on the large noodle attachment" ?? Erm attachment to what? Sorry just seen previous reply, but wouldn't it be better to say that we need this bit of special equipment somewhere in the recipe?
lindsaycaunter
5th Mar, 2015
What is "the large noodle attachment" ?
goodfoodteam's picture
goodfoodteam
13th Mar, 2015
Hi lindsaycaunter most spiralizers come with a few different attachments so that you can vary the thickness of the noodles it creates - similar to the different blades on a grater. For this recipe please use the blades which give you the thickest noodles. Hope this helps, we've done a guide of different spiralizers which may be useful too - http://www.bbcgoodfood.com/content/test-best-spiralizers-and-juliennes
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