This is a lovely twist on an old classic. The chicken mince is a delicious alternative to the traditional beef and, although it’s not so common to see in the supermarket, you can buy it very easily at your local butchers, and this way it also comes freshly minced. Plus the sun-dried tomatoes give the dish a wonderfully rich and satisfying flavour, which is of course why we all loved Spag Bol in the first place.
490 CALORIES | 13G FAT | 2.5G SATURATES | 11.5G CARBS | 11G SUGAR | 0.7G SALT | 79G PROTEIN | 4G FIBRE
SERVES 4
for the bolognese
1 tablespoon olive oil
1 small white onion, finely chopped
1¼kg lean chicken mince (ask your butcher)
2 garlic cloves
1 x 400g can chopped tomatoes
1 tablespoon tomato purée
2 tablespoons chopped sun-dried tomatoes
6 plum tomatoes, chopped
sea salt and freshly ground black pepper
a handful of fresh basil, finely chopped
for the courgetti
1 tablespoon olive oil
2 courgettes, peeled into long ribbons
1. First make the bolognese: Place the olive oil in a large cast-iron pan or non-stick saucepan over a high heat and fry the onions, stirring, for 2–3 minutes.
2. Add the chicken mince and cook for 2–3 minutes, then add the garlic, tinned tomatoes, tomato purée, sun-dried tomatoes and plum tomatoes. Season with salt and pepper, stir to combine, then reduce the heat, cover and simmer over a low heat for 15 minutes.
3. Scatter a tablespoon of chopped basil over the pan and stir in well, then cook, uncovered, for a final few minutes.
4. Meanwhile, make the courgetti: In a separate pan, heat the olive oil over a medium heat and toss the courgette ribbons for 2–3 minutes.
5. Divide the courgette pasta between four serving plates. Add a spoon or two of bolognese, garnish with the remaining basil and serve straight away.
TIP
Courgette ‘pasta’ is a genius idea and so versatile. In order to make good long spaghetti-like ribbons, it is worth investing in a spiraliser. However, I have also achieved very good results with a simple and more budget-friendly julienne peeler.
