Lean Beef Bolognese

Bolognese doesn't have to be off the table when you're cutting. Swap regular mince for extra-lean 5% beef mince, reduce the portion of pasta, and you've got a dinner that rivals any takeaway for flavour while staying within your macros.

Ingredients

• 500g extra-lean beef mince (5% fat)
• 200g wholewheat spaghetti (dry weight, divided across 4 servings)
• 1 large onion, finely diced
• 2 carrots, finely diced
• 2 celery stalks, finely diced
• 4 cloves garlic, minced
• 1 x 400g tin chopped tomatoes
• 2 tbsp tomato purée
• 150ml beef stock
• 1 tsp dried oregano
• 1 tsp dried basil
• 1 bay leaf
• 1 tbsp olive oil
• Salt and pepper
• Fresh basil to serve

Method

1. Heat the olive oil in a large heavy-based saucepan over medium heat. Add the onion, carrot, and celery. Cook for 8–10 minutes until softened.
2. Add the garlic and cook for 1 minute.
3. Increase heat to high, add the mince, and cook for 5–6 minutes, breaking it up until browned.
4. Stir in the tomato purée and cook for 2 minutes.
5. Add the chopped tomatoes, beef stock, oregano, basil, and bay leaf. Stir well.
6. Reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally.
7. Cook the spaghetti according to packet instructions. Drain, reserving a cup of pasta water.
8. Season the bolognese, remove the bay leaf, and serve over spaghetti. Use pasta water to loosen if needed.

Nutrition Notes

Using 5% fat mince rather than standard 20% mince saves roughly 120 calories and 15g of fat per 100g. Over a week of eating bolognese, that's a significant reduction that makes a real difference on a deficit.