Ragu
Ingredients:
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400g lean beef mince, <5% fat
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1 large onion, sliced
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125g mushrooms, sliced
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1 aubergine, diced
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400g fresh tomatoes, chopped
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2 carrots, grated
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2 garlic cloves, finely chopped
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2 tbsp tomato puree
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1 tbsp balsamic vinegar
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Sprinkling oregano, dried
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Black pepper
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Big handful of black olives, rinsed and chopped
Method:
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Add the mince to a hot pan and cook until browned.
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Reduce the heat to medium-high and add the onions, garlic, mushrooms, aubergine and tomatoes and puree and cook until soft.
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Add the carrot, olives, balsamic and herbs and spices.
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Reduce the heat to a simmer, cover and leave to cook for 30 minutes to one hour.
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Serve with pasta, gnocchi or in a jacket potato. Make lots as this gets better and better while left in the fridge for a couple of days.
Serves 4
Goes well with the gnocchi!
Health
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Adding vegetables to the lean mince helps spread it further and reduces the sat fat content.
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Tomatoes are rich in the antioxidant lycopene, which plays a role in helping to prevent cancer and heart disease.
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Carrots add sweetness and balance, and are great sources of vitamin A and a host of antioxidants.
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Nutritional summary:
Calories 223
Total Fat 6.5g (8%)
Saturated Fat 2.4g (12%)
Cholesterol 62mg (21%)
Sodium 187mg (8%)
Total Carbohydrate 20.1g (7%)
Dietary Fiber 7.6g (27%)
Total Sugars 10.1g
Protein 24.2g
Vitamin D 113mcg (563%)
Calcium 62mg (5%)
Iron 4mg (25%)
Potassium 1143mg (24%)