- Protein
- About 29 g of protein a portion
- Calories
- About 325 kcal a portion
- Makes
- Makes 4 portions
- Time
- 45 minutes
- Good for
- Batch cook
- Freezes well
Ingredients
- 1 tsp olive oil
- 1 onion, finely chopped
- 1 carrot, finely chopped
- 2 garlic cloves, crushed
- 400 g extra lean beef mince (5% fat)
- 150 g mushrooms, finely chopped
- 400 g tin of chopped tomatoes
- 1 tbsp tomato purée
- 200 ml reduced-salt beef stock
- 1 tsp dried oregano
- 160 g dried spaghetti or pasta shapes (40 g a portion)
- Black pepper
Method
- Heat the oil in a large pan over a medium heat. Cook the onion and carrot for 8 minutes, until soft. Add the garlic for 1 more minute.
- Turn the heat up, add the mince and cook for about 5 minutes, breaking it up with a wooden spoon, until it is browned all over with no pink left. Add the mushrooms and cook for 3 minutes.
- Stir in the tomatoes, tomato purée, stock and oregano. Simmer gently, partly covered, for 20 minutes, stirring now and then, until thick. Season with black pepper.
- Meanwhile, cook the pasta for the portions you are eating now, 40 g a portion, in boiling water as the pack says. Drain and serve with the sauce.
Keeping it
The sauce keeps covered in the fridge for up to 2 days, or freeze it in single portions for up to 2 months. Thaw it in the fridge overnight and reheat once, until steaming hot all the way through.
About the figures
The protein and calorie figures are worked out from the UK food composition tables (McCance and Widdowson's, 2021) and typical supermarket labels, so they are a guide rather than an exact count. The brands you buy may differ a little.
The figures use strained Greek-style yoghurt with about 10 g of protein in 100 g. Some yoghurts sold as Greek style have about half that, so check the label.
If you have a food allergy, check the labels of what you buy. Recipes marked vegetarian contain no meat or fish; if you need them to be vegetarian, check the cheese says it is suitable.
Cook chicken until there is no pink meat left, eat leftovers within 2 days, and reheat them only once, until steaming hot all the way through.