PER SERVING | 426cals | PROTEIN 57g | CARBS 23g | FAT 11g | FIBRE 5.5g

Fastest spaghetti Bolognese

SERVES 4 | PREP 15 mins | COOK 23 mins

A brilliantly versatile and quick-to-prepare Bolognese. Made with turkey, rather than beef mince, it can be adapted for all sorts of dishes and freezes well.

• 2 tbsp olive oil
• 1 medium onion, peeled and finely chopped
• 500g turkey breast mince
• 200g small mushrooms, quartered
• 1 × 400g can chopped tomatoes
• 2 tbsp tomato purée
• 1 chicken stock cube
• 1 tsp dried oregano
• 20g Parmesan, finely grated

For the spaghetti

• 80g wholewheat spaghetti
• 2 large zucchinis, trimmed and spiralized or peeled into ribbons, or use a pack of zoodles

COOK’S TIPS

This Bolognese makes a great stuffing for capsicums. On a non-fast day, mix it with cooked lentils and top with grated mozzarella.

1. 1. Heat the oil in a large non-stick frying or sauté pan, add the onion and mushrooms and fry over a medium-high heat for 5 minutes, stirring regularly.
2. 2. Add the turkey and fry for a further 5–8 minutes, or until lightly browned.
3. 3. Meanwhile, cook the spaghetti in a large pan of boiling water for 10–12 minutes, or according to the pack instructions.
4. 4. Tip the tomatoes into the pan with the mince, stir in 400ml water, the tomato purée, crumbled stock cube and oregano. Bring to a simmer and cook for 5–10 minutes, stirring regularly, until thick. Season with salt and ground black pepper.
5. 5. Add the zucchini to the pan with the pasta and cook for 30 seconds more. Drain in a colander and divide between four warmed bowls or deep plates. Top with the Bolognese, sprinkle with the Parmesan and serve with a green salad or finely sliced steamed greens.