Pasta with special bolognaise sauce
Preparation time:
Recipe highlights Serves: 4
- Good source of fibre, folate, iron
- Suitable to microwave
- Suitable to freeze
- Store in freezer (under -18°C); Store in airtight container
- Egg free
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Ingredients
- 1 onion, diced
1 clove garlic, chopped
1 tablespoon olive oil
250 g lean mince beef
2 tomatoes
1 carrot, peeled
1 small parsnip, peeled
1 celery stick
4 mushrooms
1 tablespoon parsley
1 tablespoon reduced-salt tomato paste
1 1/2 cups tomato-based pasta sauce
1/2 cup water
1/2 teaspoon basil
1/2 teaspoon oregano
400 g spaghetti or pasta
2 1/2 litres water
Cooking method
-
Sauce:
1. Place tomatoes, carrot, parsnip, celery, mushrooms and parsley in a food processor and blend until finely chopped.
2. Fry onion and garlic in oil until light brown.
3. Add meat and fry lightly.
4. Add processed vegetables and cook for 3 minutes.
5. Add remaining sauce ingredients and mix.
6. Bring to boil then simmer with lid on for approximately 20 to 30 minutes, stirring occasionally until sauce thickens.
Spaghetti:
1. Bring water to boil.
2. Add spaghetti and cook until al dente, about 12 minutes.
3. Drain well. Place in serving dishes, top with meat sauce.
Notes: Use egg free pasta if you are preparing food for people with an allergy to egg.
Nutritional facts
 | Average quantity per serving | Average quantity per 100g |
| Weight (g) | 466.85 | 100.00 |
| Energy (kJ) | 2368.03 | 507.24 |
| Protein (g) | 27.67 | 5.93 |
| Total Fat (g) | 10.93 | 2.34 |
| -Saturated Fat (g) | 2.76 | 0.59 |
| -Polyunsaturated Fat (g) | 1.66 | 0.36 |
| -Monounsaturated Fat (g) | 5.42 | 1.16 |
| Cholesterol (mg) | 31.88 | 6.83 |
| Carbohydrate (g) | 84.33 | 18.06 |
| -Sugars (g) | 12.55 | 2.69 |
| Starch (g) | 71.11 | 15.23 |
| Water (g) | 324.53 | 69.51 |
| Alcohol (g) | 0.00 | 0.00 |
| Dietary Fibre (g) | 8.18 | 1.75 |
| Thiamin (mg) | 0.19 | 0.04 |
| Riboflavin (mg) | 0.26 | 0.06 |
| Niacin (mg) | 6.01 | 1.29 |
| Niacin Equivalents (mg) | 11.37 | 2.44 |
| Vitamin C (mg) | 23.21 | 4.97 |
| Total Folate (ug) | 90.57 | 19.40 |
| Total Vitamin A Equivalents (ug) | 336.04 | 71.98 |
| Retinol (ug) | 1.05 | 0.22 |
| Beta Carotene Equivalents (ug) | 2011.46 | 430.86 |
| Sodium (mg) | 567.25 | 121.51 |
| Potassium (mg) | 1165.94 | 249.75 |
| Magnesium (mg) | 79.64 | 17.06 |
| Calcium (mg) | 75.69 | 16.21 |
| Phosphorus (mg) | 394.88 | 84.58 |
| Iron (mg) | 4.19 | 0.90 |
| Zinc (mg) | 3.87 | 0.83 |
Contributed by:
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Source: Modified from the original recipe by Peyton Vickers and Chantelle Appleby, Geelong High School. Published in the Geelong Advertiser 'Fifteen Minutes of Food' series.
Recipe publication date on: 11/07/2007
Last reviewed on: 20/08/2014
