Delicious Mediterranean cuisine (cont)

October 18, 2005

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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