Bolognese Milano

FREQUENCY:

1x per week

SERVES:

3-4

PREP/COOK TIME:

35 minutes

INGREDIENTS:

Beef mince (1 palm size per person)

Tinned tomatoes (1/2 tin per person)

Tomato Pure

Carrots (1 per person)

Celery (1 stick per person)

Onions (1/2 per person)

Sea Salt to taste

Black Pepper to taste

Pancetta (1/3 of a palm per person)

Vegetable Broth (to achieve your preferred consistency)

Olive Oil (£1 coin per person)

Whole wheat spaghetti

DIRECTIONS:

  • First take the pancetta and if not already into small cubes, cut it in very small cubes.

  • In a pre-heated saucepan pour a drizzle of oil and add the pancetta and let it brown.

  • In the meantime, peel the carrot and chop it finely**.** Then clean the celery and chop it to the same size as your carrots. Finally, peel the onion and chop it.

  • As soon as the pancetta is well browned, add the chopped vegetables; stir and let simmer for 5-6 minutes.

  • Add the ground beef, stir and raise the heat. Let it brown and then add the tomato puree and tinned tomatoes.

  • When the mixture is cooked through and well mixed, add a couple of ladles of hot vegetable broth.

  • Cover with the lid, but do not close completely to let some steam out. Let it cook for 20-30mins and add more broth as needed. Taste the sauce and season with salt and pepper. Stir again and your sauce will be ready.

  • Boil your whole wheat spaghetti and serve together.

NUTRITIONAL EVALUATION:

Beef is the meat with highest protein content, as well as the highest Kcal. However when minced Kcal are almost comparable to other meats, while proteins even if much lower than in a steak are still higher than other animal meat cuts. Beef tends also to have higher saturated fat content that other meats, whatever as a steak or minced so it should be eaten no more than once per week and from organic sources, as vitamins tend to accumulate in fat deposits - there is a difference in the amount of vitamins eaten and stored by grass fed beef and cattle that has been intensively farmed!

Both beef and pancetta are a source of saturated fats, which should be eaten in moderation.

Whole wheat spaghetti contains much more fibre than white spaghetti and is a slow release source of carbs that won’t spike blood sugars.

Cooked tomato is the richest source of antioxidant lycopene, which research associates with possible prostate cancer prevention. Lycopene can also be supportive of heart health and preventing skin sun damage.

  • xxxx

SUSTAINABILITY CREDENTIALS: