Name: Bolognaise base recipe
Prep time: 10 min
Cook time: 25 min
Ingredients: 500 g lean beef mince; 1 tbsp olive oil; 1 red (Spanish) onion (finely chopped); 2 cloves garlic (crushed); 1 carrot (large, finely chopped); 2 stalks celery (finely chopped); 2 tbsp tomato paste; 400 g diced tomatoes; 2 tbsp fresh thyme (leaves); 2 tbsp Worcestershire sauce; 1 cup beef stock ((250ml)); ⅓ cup baby basil leaves (torn)

Dinner

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
25

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Ingredients

500 g lean beef mince
1 tbsp olive oil
1 red (Spanish) onion finely chopped
2 cloves garlic crushed
1 carrot large, finely chopped
2 stalks celery finely chopped
2 tbsp tomato paste
400 g diced tomatoes
2 tbsp fresh thyme leaves
2 tbsp Worcestershire sauce
1 cup beef stock (250ml)
⅓ cup baby basil leaves torn

Method

Heat oil in a large non-stick frying pan over medium-high heat. Add onion and cook for 5 minutes until softened. Add garlic, carrot and celery and cook for 2-3 minutes.
Add mince and cook for 5 minutes or until browned. Add tomato paste,tomatoes, thyme, Worcestershire and stock and bring to the boil.
Reduce heat and simmer for 10-12 minutes or until sauce has thickened to your desired consistency. Season to taste and stir through basil leaves.

Notes

TIPS

The mince base can be used for pasta dishes, tacos, quesadillas, chilli con carne, bowl meals or nachos, to name a few.
Serve with pasta that is cooked al dente, as pasta that is cooked al dente is lower GI and has a slower glycemic response than pasta that is overcooked.
Add some chilli flakes or fresh chilli for a spicier mince.
The mince base also freezes well – make a double batch and pop half in the freezer.

Recipe supplied by Meat & Livestock Australia.

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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