About the Recipe
This is a recipe the whole family can enjoy as they will not even know it's a healthy version of their favorite meal. Have a look at the ingredients below to find out all the benefits to your new favorite meal.
Extra Lean Beef Mince | High-quality protein, also containing all nine essential amino acids for cell growth, tissue repair and immune defence. Between 5g to 2g of saturated fat compared to regular which can sit at 30% saturated fat. Haem-iron, which the body can easily absorb. Vitamin B12, essential for your nervous system and red blood cell production. Zinc, assists in immune health, cellular division and ability to heal wounds. |
Shallots | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance Low in calories, but adds sweetness when cooked |
Olive oil | High levels of antioxidants that protect cells. Anit-inflammatory properties Lowers bad cholesterol and actively protecting and improving good cholesterol. Boosts nutrient absorption |
Tomatoes | Potassium and lycopene, work together to lower blood pressure and lower cholesterol the lycopene also traps free radicals and lower the chances of some cancers. Vitamin C, stimulates collagen to keep skin firm Beta-carotene & lycopene assist the skin against long term UV damage Vitamin A, lutein & zeaxanthin, protect eyes from blue light and reduces age related macular degeneration Natural fiber, supports gut microbiome, prevents sharp blood sugar spikes and hydrates |
Silverbeet | Low calories, 100g is equal to 20 calories Energy, iron & vitamin C work together to keep you energised Heart health, potassium that assist in blood pressure Protects eye health Bone strength, vitamin K & calcium to keep bones strong |
Mushrooms | Low in calories 1 cup is 15 calories Antioxidants for immunity Fat free & low sodium aiding a healthy heart Potassium to assist in maintaining blood pressure Fiber to aid digestion |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure Regulates blood pressure |
Celery | Healthy fibre assisting in healthy end to end digestion Vitamin K Reduce inflammation Supports blood pressure Contains potassium and magnesium. |
Ingredients
500g extra lean beef
200ml beef or chicken broth (low sodium)
1 tbsp olive oil
1 cup 2 shallots
5 cloves garlic
1 large carrot
2 ribs celery
1 medium zucchini
1 finger eggplant
1 large red tomato
4 swiss mushrooms
1 small bunch silverbeet
250 ml tomato passata (low sodium)
50g tomato paste concentrate (low sodium)
Preferred spices - Sliver and Bite is using: cayenne pepper powder, chili flakes, rosemary powder, parsley flakes, fresh thyme.
GARNISH
Fresh parsley
Parmesan cheese
Ground black pepper
Preparation
Dice the onion and place it in a frying pan with the olive oil. Sauté until the onion begins to colour.
NOTE: The amount you caramelise the onion is up to you.
Finely mince the garlic, push the onion to the side, and sauté the garlic for 3 minutes before mixing it through the onion.
Push the onion and garlic to the side, pour in 1/3 cup of broth, then place the extra-lean beef over the top and wait until the broth begins to simmer.
Use a spatula to break up the meat. If the broth evaporates, add a little more to keep the meat moist.
When the meat is 80% cooked, mix it with the onion and garlic and continue cooking until no pink remains. Transfer the mixture to a heatproof bowl.
Return the pan to medium heat and add the roughly diced zucchini and eggplant, along with 1/2 cup of broth. Simmer to soften the vegetables, adding more broth as needed so they do not stick to the pan.
When the vegetables are almost ready, add the silverbeet as the last of the broth evaporates, allowing it to wilt. Once wilted, add the vegetables and silverbeet to the bowl with the meat, onion, and garlic.
Return the pan to medium heat and add 1/3 cup of broth with the diced mushrooms.
Sauté until softened, then add them to the bowl with the rest of the ingredients.
In a large pot with a lid, add the remaining broth, tomato passata, and tomato paste, then bring to a simmer.
Slowly add the pre-cooked ingredients from the bowl over the end of a spatula to prevent splashback.
Add your desired spices to enhance the bolognese sauce. Mix well, place the lid on the pot, reduce the heat to low, and simmer slowly.
NOTE: The liquid will rise to the top, so stir the mixture intermittently to ensure the bolognese sauce stays hydrated.
When you are satisfied with the softness of the vegetables and the depth of flavour, remove the sauce from the heat. Allow it to cool before placing it in the fridge or serve it over spelt pasta with your chosen garnishes.