Delicious Mediterranean cuisine (cont)

October 18, 2005
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Delicious Mediterranean cuisine (cont)

Meat Sauce
Traditional meat and tomato spachetti sauce can be made much more nutritious with the addition of beans. Don?t serve a plateful of spaghetti with some sauce on top: this sauce is so filling you won?t need very much spaghetti. It is also good with steamed or boiled green beans.
1 tablespoon extra virgin olive oil
400g lean minced beef
1 onion, chopped
2 teaspoons dried oregano or thyme
1 courgette (zucchini), chopped
10 mushrooms, sliced
1 red or green pepper, chopped
4 cloves of garlic, crushed
400g can tomatoes
300g can chilli beans
200g canned red or white beans
4 tablespoons chopped fresh parsley

Heat the oil in a large saucepan and brown the meat. Add all the other ingredients (except the parsley) and simmer for 10 ? 15 minutes. Finito!
Serve hot, sprinkled with parsley, with spaghetti on the side. A fresh salad is a natural accompaniment.
Per serving: Glyeaemic load 10; protein 31g; carbohydrates 29g; fat 9g (of which 2g saturates); fibre 9g.
Serves 4

Red Wine recommendation
Knappstein 2003 Clare Valley Shiraz – Shiraz is the most popular red variety in Australia by a considerable margin and few regions produce juicier, fruitier shirazes than the Clare Valley, north of Adelaide. This is a bold wine that would be an ideal companion to just about any red meat dish and would be excellent with upmarket sausages. Full-bodied, rich and plummy with plenty of power on the palate, this is made in a very Australian style. Big but classy. $19.50.

Tzatziki & Ros? recommendation

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