Try this tempting recipe for a healthier courgetti bolognese, made using courgettes, mushrooms, onion, celery, and Quorn Mince. Under 300 calories per portion, low in fat and saturated fat, four of your five a day and high in protein.
1 gluten free vegetable stock cube, dissolved in 150ml hot water
1 tbsp tomato puree
1 tsp oregano
Bunch fresh basil leaves, torn
Salt and pepper to taste
Hard cheese of your choice, grated to serve
For the courgetti:
4 medium courgettes, cut into thin ribbons
2 tbsp olive oil
1 tbsp grated vegetarian Parmesan
Heat the oil in a large frying pan, add the onion, carrot and celery. Cook over a medium heat stirring frequently for about 5 minutes until the vegetables are softened. Add the garlic and mushrooms and stir fry for 2-3 minutes more. Stir in the red wine and reduce until the liquid is halved in volume
Add the passata, vegetarian Worcestershire sauce, vegetable stock, tomato puree and oregano. Stir well. Cook for 8-10 minutes until the vegetables are cooked
Stir in the Quorn Mince and continue to cook over low heat for 5 minutes. Stir in the basil and season to taste
For the courgette, preheat the oil in a large pan. Add the courgette and fry for 2-3 minutes. Remove from the pan sieving any juices out. Stir in the cheese and season to taste
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