Thanks to www.thefrugalgirl.com Q&A session yesterday I was reminded of a wonderful low-carb, low-fat recipe I used to make…it’s definitely worth sharing for those reducing carbs or even those who fancy a change from beef and pasta!
Simple Low-Carb Bolognaise with Turkey and Courgette/Zucchini Strips Slow Cooker Recipe – Serves 4
I had this today for the first time in years – however I have got slow-cooked rice pud for dessert – so not very low-carb for me – oops!
You will need:
Standard Slow Cooker
Splash of oil
2lb/approx. 900g-1kg of Lean Turkey Mince
2 x Onions
4 x Celery Sticks (I use celery hearts)
4 x Garlic Cloves (Pressed)
1 x 400g Tin/Carton of Chopped Tomatoes
1 x Tablespoon of Dried Oregano (or mixed herbs)
2 x Beef Stock Cubes (crumbled)
1 x Teaspoon of Ground Nutmeg
Black pepper (to taste)
2 x Tablespoons of Tomato Puree (I use double concentrate)
2 x Capfuls/Tablespoons of Red Wine (or Worcestershire sauce if not using wine)
2 x Courgettes/Zucchini
1. Heat a pan on low and add a splash of oil
2. Lightly pan-fry the onions and then add the turkey mince
3. Whilst meat is browning dice the celery sticks add to slow cooker
4. Crush garlic cloves – add to cooker
5. Add turkey (now lightly browned) and onions to cooker
6. Add chopped tomatoes, oregano, blackpepper, nutmeg and crumbled beef stock cubes
7. Stir and add wine and tomato puree
8. Place lid on top of cooker turn to heat setting low and leave for a minimum of 6 hours but approx. 8 hours, then turn to warm until ready to serve.
9. Just before serving, peel the courgettes/zucchini, then using the peeler peel strips of courgette/zucchini into a pan of hot water.
10. Bring pan to the boil and simmer for 2-3 minutes.
11. Drain courgette/zucchini and place a portion on each plate, add the turkey bolognaise and mix together to coat zucchini.
12. Sprinkle on cheese if not going for the low-fat version!
*Don’t forget that as tempting as it may be to lift the lid and have a stir or a sniff of the lovely aroma, that everytime you do it will increase cooking time by 20 minutes. Reduce the need to stir by always ensuring that you have stirred well when adding everything initially.
** Please note that I am not a qualified nutritionist or professional cook. My recipes are what I put together at home and all amounts etc… are approximate. What I write is my own experience of cooking the recipe. Ovens and ingredients do vary – just go with it, have fun and apply common sense at all times! Practise makes perfect!
Spread the word and let’s start a Slow Cooker revolution!
Please let me know how it goes – or if you have experimented and improved on this recipe please let others know in the comments below