Ragu

Ingredients:

  • 400g lean beef mince, <5% fat

  • 1 large onion, sliced

  • 125g mushrooms, sliced

  • 1 aubergine, diced

  • 400g fresh tomatoes, chopped

  • 2 carrots, grated

  • 2 garlic cloves, finely chopped

  • 2 tbsp tomato puree

  • 1 tbsp balsamic vinegar

  • Sprinkling oregano, dried

  • Black pepper

  • Big handful of black olives, rinsed and chopped 

Method:

  • Add the mince to a hot pan and cook until browned.

  • Reduce the heat to medium-high and add the onions, garlic, mushrooms, aubergine and tomatoes and puree and cook until soft.

  • Add the carrot, olives, balsamic and herbs and spices.

  • Reduce the heat to a simmer, cover and leave to cook for 30 minutes to one hour.

  • 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

  • Adding vegetables to the lean mince helps spread it further and reduces the sat fat content. 

  • Tomatoes are rich in the antioxidant lycopene, which plays a role in helping to prevent cancer and heart disease.

  • Carrots add sweetness and balance, and are great sources of vitamin A and a host of antioxidants. 

  • 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%)

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