Turkey Bolognese with Courgetti

A simple september supper

This is a lighter, lower fat version of regular bolognese. Turkey is a good source of tryptophan which can help to boost our mood.  Courgetti is a great way of getting extra vegetables into your diet and cutting down on starchy carbs.

I use a handheld spiraliser to make my courgetti. Generally I just add the sauce to the raw courgette and this warms it through. If you prefer you can steam it slightly but make sure it doesn’t get too soft.

Ingredients
Serves 4
2 courgettes
500g turkey thigh mince
1tsp olive oil
1 onion, finely chopped
1 stick of celery, finely chopped
2 cloves of garlic chopped
1 tin of chopped tomatoes
2tbsp of tomato puree
1 tsp of low salt vegetable bouillon
1 tsp dried oregano
  1. Make your courgetti and set aside
  2. In a large heavy based pan, gently sweat the onion and garlic in the olive oil over a moderate heat for around 10 mins until soft. Stir all the time so it doesn’t burn.
  3. Stir in the oregano and cook for a further minute
  4. Add the turkey mince and continue to stir until cooked through (about 5 minutes)
  5. Stir in the vegetable bouillon.
  6. Add the chopped tomatoes and tomato puree. Stir well
  7. Put the lid on the pan and simmer gently for about at 15 mins or longer.
  8. Serve with the courgetti

A spiraliser

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About Michelle Lake

Hi, I run Mission Nutrition, and I'm a nutritional therapist/ nutritionist helping people all over St Albans & Hertfordshire feel happier & healthier. If your diet needs an overhaul, come and see me for a nutrition consultation! Tel: 01727 893 042 / 01727 869 929 or email michelle@mission-nutrition.co.uk