Friday, 27 January 2017

Friday 27th. Jan. '17 (bolognese)

I've just had 24 hours away in Sheffield and I wasn't sure how it would work out. As it turned out the food aspect was fine.

I chose steak, no sauce, fries or coleslaw (sob!) and a side salad. Drinking tap water I felt happy with myself. More water at the Arena while watching Strictly Live. Brilliant!

I'd taken herbal tea bags so when we were back at my daughters friends house I didn't have to worry about milk allowance.

Today I took them out for brunch and had to watch my daughter devour pancakes with maple syrup but I was able to choose bacon, scrambled egg, roasted vine tomatoes and mushrooms plus baked beans.....not a syn in sight, along with a cup of roibus tea which I prefer black anyway. That saw me through until I got home and I've just cooked a bolognese.

Recipe.  Only syns are the cheese you may want to top it with which can be your healthy extra.

Spray a saucepan with 1% spray oil, then add a sliced onion, a couple of cloves of garlic, finely chopped, and a chopped green pepper some basil and oregano to taste. Cover and cook slowly for about 5 min. until veg are getting soft. Add 250g 5% fat minced beef and raise the heat, stir until the beef is no longer looking raw. Add about half a tube of tomato purée (no oil) a tin of chopped tomatoes, a handful of chopped mushrooms and a HUGE handful of spinach (optional but it adds your veg quota) salt and pepper to taste, stir well and cook slowly, stirring occasionally for at least half an hour.
Bring a large pan of water to the boil and cook your pasta or spaghetti according to the pack.
Serve with grated Parmesan if you like it or other cheese if you prefer.

This should feed four. If you've got other veg. such as courgette, carrot, aubergine etc. You can add that as well. If you're veggie omit the meat, use more veg or substitute it with soya or other protein.

I've not done my steps today, but will try to make them up tomorrow.

No comments:

Post a Comment