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Courgetti Bolognaise

Courgette Bolognaise

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When thinking about family favourites, we can’t ignore bolognaise, and our recipe is really something to get excited about. Not only does spiralised courgette contain extra nutrients, but it is also much more flavoursome than plain spaghetti, and just like pasta, picks up the flavours of the meal brilliantly.

For added kick, why not add a sprinkle of chilli flakes whilst cooking your courgetti. This recipe, including the courgette spaghetti and parmesan, delivers under 400k cals, but a fabulous 38g of protein, leaving you a little room for a nice treat if you have room. Part of the Menopause Diet 5 Day Plan To Lose Weight

Serves 4

Nutritional Information per Serving

  • 360 Kcals
  • 11.8g Net Carbohydrates
  • 14.2g Fat
  • 38g Protein

Serving Suggestion

An average size portion of white spaghetti (without the bolognaise) has over 50g of carbs and contains over 250 kcals. This recipe is served with spiralised courgette instead of the traditional spaghetti, dramatically cutting down the carbs and calories.

If you want to bump the calories and aren’t worried about increasing carbohydrates, you can serve with 2 slices of garlic bread, which then delivers 540 kcals, 35g of carbohydrates, 22.9g fat and 41.7g protein.


  • Dash of olive oil
  • 3 rashers of smoked lean back bacon finely chopped
  • 2 cloves of garlic finely chopped
  • 1 red onion finely chopped
  • 1 red pepper finely chopped
  • 1 small carrot, grated
  • 1 stick of celery finely chopped
  • 500g beef mince
  • 175ml of red wine
  • 1 x 400g tin chopped tomatoes
  • 1 beef gel stock pot
  • 2 tsp tomato puree
  • ½ tsp dried basil
  • 1 fresh bay leaf
  • 2 tsp dried oregano
  • 1 tsp paprika
  • black pepper
  • 4 courgettes, spiralised
  • Knob of butter
  • 50g fresh Parmesan, grated.


1. In a large sauté pan or saucepan, place the olive oil and heat on a medium heat. Add the chopped bacon and cook for 5 minutes./p>

2. Add the garlic, onion and pepper and cook for another 3 minutes before adding the minced beef.

3. Once the meat has browned, add the remaining ingredients. Leave on a low simmer for 15-20 minutes until it has thickened slightly. If it is too thick add a little water, too watery and cook for a few minutes longer.

4. When ready to serve, heat the butter in a sauté pan. Add the courgette and cook for 3-4 minutes until the courgette has softened but not soggy.

5.Serve the bolognaise on the bed of the courgette. Finish with a sprinkle of parmesan.

Sarah Flowers Nutritionist

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