BEEFED UP BOLOGNESE

RECIPE DEVELOPED FOR HEALTHY MALE DURING MEN’S HEALTH WEEK

Bolognese with a few sneaky extras thrown in! This is a great way to not only bulk out your bolognese with heaps of veg but it also adds a great flavour base. This dish is all about layering the flavours and extracting all the goodness from each ingredient. Feel free to double (or even triple) this recipe so you can have these prepped and frozen for when you need a quick and healthy meal option.

Prep 00:15

Cook 00:25

Serves 4

Easy

Ingredients

2 tbs extra virgin olive oil

1 x brown onion, finely diced

4 x cloves garlic, crushed

1 x large carrot, peeled and diced

1 x bulb fennel, diced

1 x zucchini, diced

150g cup mushrooms, diced

250g bolognese mince (mix of pork and beef)*

2 x 400g can lentils, rinsed and drained

1 tsp fennel seeds

1 tsp chili flakes

1 tsp dried oregano

2 x 400g can crushed tomatoes

Sea salt & crushed black pepper, to taste

400g you pasta of choice, cooked as per packet instructions*

Extra virgin olive oil, to serve

Parmesan cheese, to serve

Basil, leaves only, to serve

Method

Step 1. Heat a large heavy based saucepan or cast iron pot to medium high heat and in batches of the different veggies, cook until softened and slightly caramelised / coloured.

Step 2. Once all veggies are cooked off, set aside. Brown off mince, then add lentils along with spices. Stir well to combine and cook until fragrant. Add back all the precooked veg.

Step 3. Add crushed tomatoes, using the tomato can add in a can full or water and season well with salt and pepper. Cook, gently simmering for 15-20 mins.

Step 4. Serve on top of your pasta of choice, with a drizzle of olive oil and garnish with basil and parmesan.

Notes

* for all the veg, if you want to cheat, feel free to use a food processor using the grate or chop attachment.

* for the mince, you can use only pork or only beef depending on your preference and availability.

*choose your favourite pasta shape, spaghetti is the classic but sometimes I love a short pasta to have with my bolognese.

"4" INGREDIENT PRAWN PASTA

A simple and satisfying no-fuss dinner for 2. A four ingredient recipe (not including the pasta, cheese, salt and olive oil, of course).

Prep 00:10

Cook 00:20

Serves 2

Easy

Ingredients 

100g dried Spaghetti 

Extra virgin olive oil

300g ripe mixed tomatoes, roughly chopped 

4 cloves garlic, finely sliced

1 tsp chilli flakes 

Sea salt, to taste 

300g green King prawns, peeled and roughly chopped 

2 tbs grated parmesan, plus extra to serve

Method

Step 1. Cook the pasta in salted, boiling water.

Step 2. While the pasta is cooking, heat a generous amount of olive oil in a pan. Add the tomatoes and cook down for around 5 minutes. 

Step 3. Add the garlic and chilli. When the pasta is al dente, use tongs to bring the spaghetti from the water to the pan; dragging in some of the pasta water. Spoon in some more pasta water to emulsify.. Add prawns, and through the parmesan.

Step 4: Toss together and finish with a little more olive oil and a little more pasta water to loosen, season with salt and serve with more parmesan.

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CIAO BELLA

SAUSAGE KALE PASTA

RECIPE CREATED FOR YAHOO! LIFESTYLE

This is a complete staple in my house, if i don't have this once a week with a big glass of red wine; I am in trouble! So simple, so tasty - you will just want to keep eating and I promise you it will be your new go to dish!

Prep 00:10

Cook 00:20

Makes 4

Easy

WHAT’S IN IT?

2 tbs extra virgin olive oil

500g pork mince

5 cloves garlic 

1 tbs fennel seeds

1/2 tbs chili flakes (or to your liking)

Sea salt, to taste 

350g casarecce pasta (or any short pasta, like fusili) 

1 bunch, kale, washed, leaves removed from stem and torn into 5cm x 5cm pieces

To serve

Cobram Estate extra virgin olive oil

Chili flakes, to taste

Parmesan, grated 

Sea salt, to taste

PUTTING IT ALL TOGETHER: 

Step 1. Place a large pot of salted water over high heat and bring to the boil. In a large non stick fry pan heat olive oil over high heat. Add pork mince and cook for 10-15mins until pork is super crispy and golden. 

Step 2. Once water is boiling rapidly add your pasta and cook as per packet instructions or until al dente. Before straining your pasta, reserve one cup of pasta water (this is the starchy water that the pasta has been cooking in, be sure to use a mug or heat proof cup). 

Step 3. To the pork add garlic, chili, fennel and season well with sea salt. Stir well to combine and reduce heat to low and cook until garlic is just softened and fragrant (1-2mins)

Step 4. Add kale to mince and stir through, add in strained pasta along with 2 tbs of pasta water and a good glug of olive oil. Mix well to combine. 

Step 5. Serve to large bowls. Top with chili, parmesan and olive oil to your liking.

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MORE PASTA!!!!

EASY VEGETARIAN PASTA

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

SERVES: 4

WHAT'S IN IT?

3 green zucchini, cut lengthways into 4mm slices

2 bunches asparagus, trimmed

2 sweetcorn cobs, husk and silks removed

1/3 cup (80ml) extra virgin olive oil, plus extra to serve

400g curly fettuccine

3 shallots, thinly sliced

2 cloves garlic, crushed

1 tbs lemon thyme leaves

½ cup (125ml) dry white wine

1½ cups (375ml) pure cream

Finely grated zest of 1 lemon, juice of ½

½ cup each mint & flat-leaf parsley, roughly chopped, plus extra to serve

Finely grated parmesan, to serve

PUTTING IT ALL TOGETHER: 

Heat a barbecue or grill pan to high heat. Lightly brush zucchini, asparagus and corn with half the oil and season. Grill corn for 10 minutes or until lightly charred all over. Cool briefly, then slice off kernels. Grill asparagus and zucchini for 3-4 minutes until charred and just tender. Cool slightly. Cut asparagus into bite-size pieces.

Bring a large saucepan of salted water to the boil and cook pasta for 2 minutes less than packet instructions. Drain, reserving ¾ cup water. Return pasta to pan and drizzle with a little extra oil and toss to coat.

Heat remaining 2 tbs oil in a frying pan over medium heat, add shallot, garlic and thyme and cook for 4 minutes or until soft. Add wine and reduce by half, then add cream and zest and simmer for 2-3 minutes. Add pasta, reserved cooking water, lemon juice, corn, zucchini and asparagus and cook for a minute to warm through. Take off heat, season and stir in herbs. Serve scattered with parmesan and drizzled with extra olive oil.

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

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PASTA!

CHORIZO & CHICKPEA PARPADELLE

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

SERVES: 4

WHAT'S IN IT?

375g pappardelle

100ml extra virgin olive oil

6 fresh chorizos (400g), casings removed

¾ cup (180ml) dry white wine

400g can chickpeas, rinsed and drained

1 bunch rainbow chard, stalks thinly sliced, leaves coarsely chopped

½ tsp smoked paprika

Juice of 1 lemon

1 cup coarsely chopped flat-leaf parsley

Finely grated pecorino, to serve

PUTTING IT ALL TOGETHER: 

1.  Cook pasta in a large saucepan of boiling salted water according to the packet instructions, then drain, reserving ½ cup (125ml) cooking water. Return the pasta to the pan along with 1 tbs of oil, toss to coat and set aside.

2. Meanwhile, heat 2 tbs oil in a large saucepan over medium-high heat. Add chorizo mince and cook, breaking up with a wooden spoon, for 8 minutes or until browned. Add wine and simmer until reduced by half, then add chickpeas, rainbow-chard stalks and paprika and cook for 2 minutes. Add rainbow-chard leaves and lemon juice, cook for 1 minute or until leaves are wilted, then add pasta, reserved cooking water, parsley and remaining 2 tbs oil and season. Toss over heat for 1 minute until sauce coats pasta.

3. Serve topped with pecorino.

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

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MAKE PASTA FASTA WITH THESE QUICK DISHES

PRAWN, CHORIZO AND CORN SPAGHETTI

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

MAKES: 4

WHAT'S IN IT?

2 (260g) dried chorizo, roughly chopped

400g gluten-free spaghetti

2 corn cobs

600g green prawns, peeled, deveined, halved lengthways

2 garlic cloves, crushed

Juice of 1 lemon

150g mixed grape tomatoes, halved

1 bunch basil, leaves picked

¼ cup (60ml) extra virgin olive oil, plus extra to serve

PUTTING IT ALL TOGETHER: 

1. Place chorizo in a food processor and whiz until finely chopped. Set aside.

2. Cook spaghetti in a large pan of salted boiling water according to instructions. Add corn cobs to pasta for the final 6 minutes of cooking. Drain, reserving 1/3 cup (80ml) cooking liquid. Allow corn to cool slightly, then slice kernels from the cob. Set aside.

3. Heat a large frypan over medium-high heat and cook chorizo, stirring regularly, for 5 minutes or until golden. Add prawns and garlic, and cook, stirring, for 3 minutes, then add lemon juice, tomato, basil (reserving a few leaves to serve), spaghetti, corn, reserved cooking liquid and olive oil, season, and toss to combine.

4. To serve, divide pasta among serving bowls, drizzle with extra olive oil, and garnish with reserved basil leaves.

RECIPE COLLECTION FROM DELICIOUS. ON SUNDAYS

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LOVE PASTA? TRY THESE...

ANG'S LEMON SWEET CORN PASTA

THIS IS A DISH MY GIRLFRIENDS MUM MADE FOR US WHEN JAX'S PARENTS WERE HERE IN AUS FOR CHRISTMAS; IT'S PERFECT FOR THOSE SUMMER NIGHTS WHERE YOU WANT THE COMFORT OF PASTA BUT AREN'T AFTER SOMETHING THAT IS TOO HEAVY.

THE SWEETNESS OF THE CORN AND THE FRESHNESS OF THE LEMON REALLY MAKE THIS DISH SING. 

THANK YOU ANGELA!!! (GIVE HER A FOLLOW ON INSTA - LOTS OF AMAZING FOOD!!!)

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MAKES: 3-4 SERVES (DEPENDING HOW HUNGRY YOU ARE)

WHAT'S IN IT? 

4 ears of corn

300ml pouring cream

4 lemons (4 zested, 2 juiced)

parmesan

4 strips streaky bacon

400g mafalde pasta (or a pasta of your choice) 

3/4 sprigs basil, finely chopped

1/2 cup grated parmesan
 

PUTTING IT ALL TOGETHER:

1. De-husk your corn and then with a knife carefully cut corn kernels off the cob, set aside. Place corn shanks in a large pot with 1.5L water and a good pinch of salt. Bring to the boil and simmer, reducing for 45mins or until only 1/4 of liquid remains. 

2. While corn stock is simmering, slowly cook off bacon (starting with a cold pan) until dark and crispy. Once cooked place on paper toweling to remove excess oil. Leave to cool before chopping into fine pieces. 

3. Set a large pot of salted water to boil (for pasta). Once boiling rapidly place pasta into water and cook as per packet instructions (or to your liking) 

4. Remove corn shanks from liquid adding the cream and corn kernel to the reduced corn water, cook until smooth and corn is bright yellow but still retains its bite. To finish add the zest of four of the lemons and the juice of two. 

5. Once pasta is cooked, strain and mix through sauce. 

6. Serve to large pasta bowls topped with bacon, basil and parmesan. Season with salt and pepper, to taste. 

MORE SHARING RECIPES... 

QUICK CHORIZO BOLOGNESE

MAKES: 4

WHAT'S IN IT?

3 x 125g chorizo, cases removed and chopped

1 tbs extra virgin olive oil, plus extra to drizzle

2 tbs thyme leaves

400g bottle tomato passata

400g pappardelle or other long pasta

500g cherry tomatoes, halved

Chopped flat-leaf parsley leaves and grated parmesan to serve

PUTTING IT ALL TOGETHER:

Place chorizo in a food processor and pulse until nely chopped. Place in a cold frypan with the oil over medium heat. When the chorizo starts to sizzle, cook for 3-4 minutes, tossing, until the fat has rendered.

Add the thyme and toss, cooking for 1 minute until fragrant then add the passata and cook for 6-8 minutes until reduced.

Meanwhile, cook the pasta to packet instructions then drain, reserving 1/3 cup (80ml) cooking liquid.

Add the pasta to the sauce with the reserved cooking liquid and toss to warm through. Remove from heat. Top with tomatoes, parsley and parmesan.

RECIPE FROM DELICIOUS. ON SUNDAYS