In our busy lives, it can be really tricky to find the time to cook healthy and interesting meals that everyone will eat. My “go-to” easy meal that is guarenteed to be demolished is this tasty Pasta Bolognese
I’m a habitual Slimming World restarter, but the one thing I have taken away from my brief forays with weight loss is the use of 5% and lower fat content meat. This Bolognese might not be a traditional one by any means, but it’s full of low fat, nutricious #HealthyRedMeat (and for those of you better at sticking to SW than I, plenty of Speed Foods too)
Red meat has developed a bit of a bad rep over the last few decades, but cooked in the right ways it can be super beneficial to yours and your children’s health. Dr Emma Derbyshire, who is a mother and public health nutritionist says “Including a small portion of red meat in the diet a few times a week after weaning can help to bridge nutrient gaps and so help to maintain good health through childhood and beyond.”
Red meat has loads of iron, B vitamins and potassium too – all essential for development, and toddler and children can often struggle to get enough of them in their diets.
250g 5% Fat Beef
400g Chopped Tomatoes
Half an Onion (or pre chopped frozen onion)
2 Cloves of Garlic (or pre chopped frozen garlic)
1 large or 2 small Carrots
1 small Courgette
2 or 3 button mushrooms
1 reduced salt Beef OXO Cube
1 tsp Mixed Herbs
A few drops of Worcestershire Sauce
Pasta of your choice – we chose Fusilli as it’s easier for X to eat.
The best thing about this is how simple it is to put together.
- In a large pan over a medium heat, fry off your onion and garlic. I use Fry Light rather than cooking oil, to keep it super healthy. I also use frozen chopped onion and garlic as it makes it far quicker and there’s less washing up!
2. When the onion and garlic have softened, add your 5% beef mince – turn the heat up a little so the meat fries rather than boils.
3. Depending on how dry you like your sauce, either sprinkle the OXO Cube over the meat as it cooks, or add to 200ml of boiling water and pour over once the mince is cooked – and don’t forget the OXO Cube hack!
4. Add your chopped tomatoes, mixed herbs and a few drops of Worcestershire Sauce, and simmer while you prepare the veg.
5. Chop the carrot and courgette into small chunks and add to the sauce.
6. Add the washed spinach and allow it to wilt into the sauce.
7. Finally, add the finely chopped mushrooms, and simmer for 15 minutes – or as long as it takes for your chosen pasta to cook!
The beauty of this is you can add whatever veg you like – the mushroom and courgette here absorb all the lovely flavours from the sauce, so kids (and my husband) barely notice them!
Do you have a family favourite healthy meal? I’d love to hear your recipes!
This post is an entry for the BritMums #HealthyRedMeat Challenge, sponsored by the Meat Advisory Panel
Disclaimer – Britmums sent us a voucher for ingredients as part of their #HealthyRedMeat Challenge – aren’t they lovely?