Beef Bolognese
DinnerEveryone needs a killer Bolognese recipe in their repertoire that is fast to whip up but stilltastes great. Beef Bolognese packs a strong protein hit with 43g of protein, with the majority of this coming from high-quality minced beef.
Calories448kcal
Carbs32g
Protein43g
Fats14g
For Exercise DayPerformance Benefits
The beef offers a good source of protein and the pasta provides plenty of carbohydrates, making it an ideal recovery meal. It is also low in fibre and when combined with pasta or rice the sauce is a good option to consume before training.
Health Benefits
This recipe provides all your daily recommended amount for vitamin C.
Expert Tips
Increase the pasta portion for more carbs
Equipment
- Large pan
- Large Pot
Ingredients
- 1 tbsp Extra virgin olive oil
- 2 clove Garlic (peeled and crushed)
- 1 Onion (peeled and diced)
- 500 g Ground beef
- 1 tbsp Worcestershire sauce
- 1 tsp Salt
- 1 tsp Ground pepper
- 1 Red bell pepper (deseeded and diced)
- 1 Carrot (grated)
- 1 Tin of tomatoes
- 1 tbsp Oregano (dried)
- 1 tbsp Basil (dried)
- 160 g Pasta (spaghetti is the traditional choice)
- 40 g Parmesan cheese
Instructions
- Heat the olive oil in a large pan on a medium to high heat. Add the garlic and onion and sauté until softened, about 5 minutes.
- Next add the mince and Worcestershire sauce, breaking up the meat with a wooden spoon as it browns. Season well with the salt and pepper.
- Once the beef has browned, add in the diced pepper, grated carrot, tinned tomatoes and herbs. Stir everything together well.
- Bring to the boil then reduce the heat and simmer gently for 20 minutes.
- While the sauce is cooking, bring a large pot of salted water to the boil.
- Add your pasta of choice to the pot and cook for the amount of time it says on the packet. Drain well, then add to the meat sauce.
- Take the pan off the heat and stir everything together well.
- Divide the Bolognese between 3 bowls and sprinkle cheese on top, if using.
- Finish with a few grinds of black pepper.
Notes
Nutrition
Serving: 1servingCalories: 448kcalCarbohydrates: 32gProtein: 43gFat: 14gSaturated Fat: 6.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 6.9gTrans Fat: 0.49gCholesterol: 68mgSodium: 438mgPotassium: 1005mgFiber: 6gSugar: 12.2gVitamin A: 892ugVitamin C: 77mgCalcium: 213mgIron: 4.7mg
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