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Diet Spaghetti Bolognese

Low Calorie Spaghetti Bolognese with Vegetable Spaghetti

An ultra-low calorie recipe for spaghetti bolognese with delicious spaghetti made from courgettes and carrots

Course Main Course, Main Dish
Cuisine Italian
Keyword 5:2 diet, bolognese, diet, low-calorie, mince
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6 people
Calories 212 kcal

Ingredients

  • 2 tsb olive oil
  • 300 g low fat beef mince I used 1% fat mince
  • 300 g mushrooms finely diced
  • 1 medium onion finely diced
  • 1 medium carrot finely diced
  • 1 stick celery finely diced
  • 500 ml red wine
  • 3 cloves garlic
  • 1 tsb oregano
  • 1 can chopped tomatoes

Vegetable noodles - per person

  • 1/2 medium courgette
  • 1/2 medium carrot
  • 1/2 tsb olive oil or use 1 cal olive oil spray
  • salt and freshly ground black pepper

Instructions

  1. Brown the mince in the olive oil and set aside, retaining the meat juice and oil in the pan

  2. add the finely diced onion and crushed garlic.  Sweat over a moderate heat for 2-3 minutes, then add the diced carrot and celery.  Continue to cook for 2-3 more minutes.  

  3. Add the mince and the diced mushrooms into the pan and sprinkle over the oregano.  Stir well then pour over the red wine and the chopped tomatoes.  Season well with salt and pepper

  4. Bring the mixture to a gentle simmer, cover and cook for at least 60 minutes till the sauce thickens and reduces.  Stir occasionally and add more water if it starts to stick.  Adjust the seasoning as necessary.

  5. This makes enough for 6 portions of sauce, so once it is cooked, I usually freeze what I don't want to use immediately before finishing the dish with the vegetable noodles

  6. To make the noodles, spiralise half a courgette and carrot per person.  I use a fairly 'thick' setting as otherwise the noodles tend to collapse too much as they cook

  7. Take a deep frying pan or wok and add just enough oil to stop the noodles sticking.  Heat to a moderate temperature and cook, stirring constantly, till the courgette starts to go translucent. Season with a little salt and pepper 

  8. Serve the noodles piled up with sauce on top and freshly grated parmesan