Wholemeal Spaghetti Bolognese

Preparation time: 40 minutes

Cooking time: 1 hour

Makes 8 servings

 

Ingredients:

Wholemeal spaghetti, 1 packet (500 g)

Chicken fillet, 600 g, minced

Chick peas, 1 can (rinsed and drained)

Lettuce, 1 head, washed and sliced thinly

Fresh medium tomatoes, 2 kg

Extra virgin olive oil, 2 tablespoons

Large onions, 4 cups, diced

Garlic, ¾ cup, chopped finely

Salt, 1 teaspoon

Tomato paste, ¼ cup

Dried Italian herbs, 1 teaspoon

Red cooking wine, ½ cup

Cider vinegar, 3 tablespoons

Fresh basil, ½ cup, chopped (optional)

Black pepper, to taste

Water, 3-4 cups

Parmesan cheese (optional)

 

Method:

  1. Halve the tomatoes crosswise and remove the seeds. Coarsely chop the tomatoes and set aside.
  2. Bring a large pot of water to a boil. Cook the spaghetti until al dente. Drain and rinse in cold water; set aside to cool.
  3. Heat oil in a non-stick saucepan over medium heat. Add garlic and onions and cook until fragrant and lightly golden brown. Add minced chicken, salt, tomato paste and dried Italian herbs and cook, stirring often.

  4. Pour in wine and vinegar and bring to a simmer. Add the chopped tomatoes and water, stirring often. Simmer until the tomatoes are soft, about 25 minutes.

  5. Remove from the heat; stir in basil and pepper.

  6. Add spaghetti to the sauce and mix well.

  7. Serve with a topping of some parmesan cheese over a bed of sliced lettuce

 

Nutrients Per Serving:

Energy: 384 kcal                           

Dietary Fibre: 8 g

Fat: 6 g                                         

Sodium: 473 mg

Protein: 29 g

Carbohydrate: 51 g 

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