Steve Haywood Health & Fitness

Spaghetti Bolognese is one of the easiest and most popular dishes in Britain. It’s a recommended favourite for the night before a race, when you should eat a high-carb meal of between 800 and 1000 calories. Beef mince is a good source of protein and iron -great for muscle building, and the vegetables in the sauce can help you maintain a healthy five portions of fruit and veg a day.

Ingredients

• 1 tablespoon vegetable oil
• 1 onion, chopped
• 1 x 400g can chopped tomatoes
• 4 medium sized carrots (diced)
• A handful of mushrooms, quartered
• 1 cup frozen peas or 1 small can peas
• 1 clove garlic (crushed or finely chopped)
• 2 pinches mixed herbs
• 400g extra lean mince or quorn (V)
• 2 tablespoons tomato puree
• 400g spaghetti (check packet for cooking instructions
• Freshly ground black pepper

Method

• Heat the oli in a large pan
• Add the onion and garlic and cook for 2 mins.
• Add the mince/quorn and cook over a high heat, stirring for a further 3 mins or until the meat is brown.
• Add the carrots and cook for 2 mins.
• Add mushrooms, peas, mixed herbs, tomatoes and tomato puree, cover and simmer for approximately 25 mins.
• Boil spaghetti for 8 mins or according to the pack instructions.
• Drain the pasta and server with delicious sauce on top.
• Serve with a salad for extra benefits.

Variations

Vegetarian

(V) For a mouth-watering vegetarian bolognese, add 4 cupfuls of red lentils to the pan instead of the mince. Lentils absorb lots of water so check the pan and add water if required.

Chilli Con Carne

Add a tin of kidney beans to the bolognese and a pinch of chilli powder to transform it into an effortless Chilli Con Carne - best with rice or a jacket potato instead of pasta. Avacados and tortilla chips also make a great accompaniment to this classic dish.

Lasagne

Transform the bolognese sauce into a lasagne in an instant. You will need white sauce and lasagne sheets. Simply spread a layer of bolognese sauce on the bottom of a large oven dish, cover with a layer of white sauce and place a layer of lasagne pasta sheets on top. Repeat until you have built up two or three more layers and top with a little grated cheese. Cook it in a pre-heated oven (200C/gas mark 6) for about 30 mins. Check the pasta’s cooked and serve with a large side salad.