Heart Healthy Spaghetti Bolognese Recipe

July 6, 2008 No Comments

If you love Spaghetti Bolgnese but you are concerned about your heart health, then why not check out this authentic Italian Recipe which we at Lower Blood Pressure have modified to be especially nutritious, and heart healthy without losing any of the taste!

Why is this Spaghetti Bolognese Recipe so Heart friendly?

When you go to a restaurant you usually don’t have a clue as to what goes into your food. Many restaurant meals are high in salt, fat and sugar. That’s fine for some folks, but if you want to know what you’re eating then our advice is to make it yourself, and then you know exactly what’s in it - and you can enjoy it knowing you’re not clogging your arteries with loads of saturated fat. This recipe wins healthy points for people concerned about their heart because:-

• It uses fresh natural ingredients
• The minced steak has all the excess fat removed and so is extremely low in fat
• The cooking oil used is Cholesterol free - Red Palm and Canola Oil
• The cheese used is a special type of mature flavoured cheddar which actually reduces cholesterol
• It uses fresh chili peppers and garlic which are reputed to have beneficial effects on heart health   

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Ingredients

If you assemble the following ingredients, you will have enough Spaghetti Bolognaise for 4 servings:-

• 10 cloves of Garlic, chopped
• 4 Tablespoons of Red Palm and Canola Oil 
• 4 medium red onions, chopped
• 1 pound of sirloin steak, all fat removed, then ground in meat grinder 
• 1 teaspoon of freshly ground black pepper
• 10 Fresh tomatoes, chopped
• 400 gram can of chopped tomatoes (100% tomatoes, no additives)
• 10 medium sized mushrooms, chopped
• 1 red chili pepper, chopped
• 1 green chili pepper, chopped
• 1 or 2 low sodium Beef Stock Cubes
• 2 Tablespoons of mixed herbs (Thyme, Marjoram, Sage, Parsley and Oregano)
• Fresh Basil leaves for garnish 
• 65 grams per person of ‘Minicol’ cholesterol reducing cheese 

Cooking Instructions

It makes cooking a lot easier if you prepare all the ingredients first and line them up next to the stove. You can see in the photo that all the excess fat on the steak has been removed, for the leanest minced steak possible

 

 

 

 

 

 

 

 

 

 

 

 

 

The steak is then put through the meat grinder, to make the perfect home made minced steak.

If you don’t have a meat grinder, you could look for the leanest ground beef at the grocery store.

 

 

 

 

 

 

 

 

 

 

 

 

 

So, have you got all your ingredients laid out on the kitchen worktop? OK lets get going!

Turn the stove onto full heat, and put the garlic and oil into the Wok. When the oil gets hot stir the garlic continuously until it just starts to brown slightly

 

 

 

 

 

 

 

 

 

 

 

 

Add the onions, ground beef, and black pepper, and stir continuously for 4 minutes

  

 

 

 

 

 

 

 

 

 

 

 

 

Now add the fresh tomatoes and the mushrooms, and keep stirring and tossing everything around on full heat for another few minutes

 

 

 

 

 

 

 

 

 

 

 

 

You can see the Bolognese sauce starting to take shape, as you add the canned tomatoes and stir them in. Also crumble the beef stock cubes into the sauce. Now is the time to back off the heat to a low heat or simmer setting

 

 

 

 

 

 

 

 

 

 

 

 

We’re nearly there – hang in. The last step is to add the chopped chili peppers and the mixed herbs, and continue to simmer on a low heat for about another 15 minutes. You may need to add some water if the sauce gets too thick – depending on how you like it

 

 

 

 

 

 

 

 

 

 

 

 

 

Serving Instructions

A few minutes before serving time, there’s just a few final preparations to do:-

• Boil up the spaghetti and cook it for 4 minutes, then drain it and leave it to stand for a few minutes
• Grate the ‘Minicol’ Cholesterol reducing cheese into a bowl, ready to use as a topping
• Chop the fresh basil leaves.

Everything should now be ready to serve up:-

• Arrange the spaghetti round the edge of a large pasta dish
• Spoon the bolognese sauce into the gap in the middle
• Sprinkle the cheese on top of the sauce
• Sprinkle the chopped fresh basil leaves onto the top of the meal 

Add a glass of your favorite red wine, and Voila!

 

 

 

 

 

 

 

 

 

 

 

 

Hope you enjoy your Heart Healthy meal folks! Stop by again soon for some more Heart Healthy Recipes

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