Falaise recipe of the month

July 2 2018

Exchanging the spaghetti for courgetti means another of your 5 a day and reduces your carbohydrate consumption.

Jane Fletcher Centre Manager

Cook up a storm!

The Falaise staff would like to share some of their favourite recipes with you over the coming weeks to help you make some wise food choices to fuel your body through exercise. Our healthy recipe for the month of September is recommended by Jane Fletcher
 
Courgetti Bolognese
 
Ingredients
 
2 tbsp olive oil
500g turkey mince (thigh or breast)
1 large onion chopped
1 garlic clove, crushed
2 large carrots, peeled and diced
150g pack button mushrooms
1tbsp tomato puree
2 x 400g chopped tomatoes
2 chicken stock cubes
1 tbsp soy sauce
4 large courgettes
grated pecorino or parmesan to serve
handful basil leaves
 
 
 
 
Method
  
  1. Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until browned, then scoop into a bowl and set aside.
  2. Add the onion to the pan and cook on a low heat for 8-10 mins until tender. Then add the garlic, stirring for 1 min or so, followed by the carrot and the mushrooms, stirring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato purée, give everything a quick stir and tip in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.
  3. When the Bolognese is nearly ready, stir through the soy sauce and some seasoning. Spiralize your courgettes on the large noodle attachment. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgetti. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey Bolognese, grated pecorino and basil leaves.