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–+ servings

Beef Bolognese with Carrot ‘Pasta’

Dinner
This meal packs a massive 63g of protein per serving, which is a big hit! Although it’s low in calories, it’s still really filling and satisfying.
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Calories658kcal
Carbs34g
Protein63g
Fats30g
For Exercise Day
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Performance Benefits

My athletes love to eat this in the off-season as it’s a tasty and nutritious meal but avoids the carb intensity of pasta.
Health Benefits

beef is a great source of Iron which is essential for hemoglobin production, it also helps to maintain several other functions in the body, such as cognitive function, immune function, gastrointestinal function, and regulation of body temperature.
Expert Tips

Bolognese is a great meal prep option that can be kept in your fridge or freezer for a quick meal.

Equipment

  • Large saucepan

Ingredients

  • 2 tbsp Extra virgin olive oil
  • 2 clove Garlic (peeled and chopped)
  • 500 g Ground beef (Lean)
  • ½ tsp Salt
  • ½ Leek (washed and chopped)
  • ½ Onion (peeled and chopped)
  • ½ Red onion (peeled and chopped)
  • ½ tsp Ground pepper
  • ½ Red bell pepper (deseeded and chopped)
  • ½ Green bell pepper (deseeded and chopped)
  • ½ Yellow bell pepper (deseeded and chopped)
  • 1 tsp Chilli flakes
  • 1 Tin of tomatoes (1 tin)
  • 2 tbsp Tomato purée
  • 2 handful Basil leaves (fresh)
  • handful Coriander (fresh and chopped)
  • 3 Carrot (peeled and spiralised or sliced lengthwise into very thin strips)
  • 30 g Parmesan cheese (grated, optional)
2

Instructions

  • Heat the olive oil in a large saucepan over a medium heat. Add the garlic and cook for 2 minutes. Add the beef and a pinch of salt and cook until just a little pink remains.
  • Add in the leek, onions, peppers, chilli flakes and freshly ground black pepper. Simmer for 8–10 minutes.
  • Add in the chopped tomatoes, tomato purée and fresh herbs and cook for another 5 minutes.
  • Steam the spiralised or sliced carrots for 3 to 4 minutes unit soft but not soggy. Remove any water then place on a plate. Serve the carrot ‘pasta’ in bowls with the beef and vegetable Bolognese on top.
  • Sprinkle some grated Parmesan on top for extra flavour.

Notes

Nutrition

Serving: 1ServingCalories: 658kcalCarbohydrates: 34gProtein: 63gFat: 30gSaturated Fat: 6.8gPolyunsaturated Fat: 2gMonounsaturated Fat: 14gTrans Fat: 0.5gCholesterol: 83mgSodium: 714mgPotassium: 2603mgFiber: 14gSugar: 35.7gVitamin A: 2432ugVitamin C: 208mgCalcium: 224mgIron: 7.7mg
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