Pasta Bolognaise

 This is my favourite recipe, one that I come back to time and again. It has been adapted from my pre-diabetic times, and was originally a spaghetti bolognaise.

Many years ago, as a bachelor living on his own, I found myself buying the boxes of "Just add mince" dishes. Eventually, I started adding things like onions, then peppers etcetera. I decided that I could save money, by putting all the ingredients together myself. This ended up with many trial and errors, but a dish that my wife and our sons all enjoy. 

After being diagnosed with diabetes in February, 2021, this was the first meal I adapted after looking to see what was available online. I tried a couple, but not to my taste. Thus I am sharing my recipe, that has great taste (a bit spicy), for all those of you looking for alternatives while being diabetic. My glucose level has been steadily improving over the last 3 months, and this is a weekly regular lunch time treat.

Ingredients:

1. Onion - 1 large or 2 small white onions.

2. Bell pepper - 1 Green or Red (I usually use Green but the photo has Red).

3. Chilli - 1 Green (My wife grows them in our little garden, but they are cheap to buy).

4. Mince - 400gms extra lean beef mince.

5. 1 Can of 4 Bean Mix in brine.

6. 2 Tablespoons Olive Oil.

7. 1 Teaspoon Salt (I use a twist bottle of sea salt).

8. 1 Teaspoon Origanum

9. 1/2 Teaspoon Paprika

10. 1 Block Knorrox Beef flavour.

11. 100ml Tomato Paste

12. 1 Tablespoon Brown vinegar.

13. 200 mg Penne Pasta (Brown/ High Fiber).

14. Grated Cheddar Cheese (as much as you like).

15. Garlic - 1 Tablespoon crushed (or more - there is no such thing as too much garlic in my humble opinion, no matter what Queen Lizzy says).

 

Preparation:

A: Pasta

1. Place pasta in a microwave friendly bowl/ dish.

2. Fill bowl/ dish with water to just below the top.

3. Place in microwave, set to 40 minutes and start.

4. Check and stir every 10 minutes. Add more water if required.

This high fiber pasta needs to be microwaved much longer than normal pasta, and is till a bit "hard".

B: Topping

1. Put medium sized pot on stove with olive oil, and heat on low heat.

2. Slice and chop 1 1/12 of 2 small onions (or 3/4 of large onion).

3. Cut left onion into large slices.

4. Put all onions/s in pot and stir.

5. Slice and chop pepper, put into pot and stir.

6. Chop chili, put into pot, stir.

7. Break up mince while adding to pot. Stir.

8. Allow mince to brown and stir.

9. Open can of 4 been mix and drain brine. Add beans to pot ..... yes, stir. 

10. Add salt, paprika and beef stock cube to pot with a small cup of water and stir.

11. Add tomato paste and vinegar ..........................................STIR!

12. Add garlic .............yes, do it.

13. Simmer until pasta is ready........stirring regularly. Turn off stove to allow to cool.

14. Drain pasta and dish into plate/s.

15. Sprinkle grated cheese over pasta.

16.. Add Origanum to pot and stir.

17. Spoon mince and sauce over pasta in dish as needed.

This should make 4 to 6 generous servings.

Enjoy!

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