Woman Special Series - 500 Calorie Diet 2 2016

BEEF RAGU WITHCOURGETTE FETTUCINE235CaloriesServes 4 Ready in 1¼ hours``````Q 1tbsp olive oilQ 1 onion, finely choppedQ 1 carrot, peeled and finely choppedQ 1 stick celery, finely choppedQ 2 garlic cloves, crushedQ 350g extra-lean minced beefQ 2tbsp tomato puréeQ 100ml red wineQ 400g chopped tomatoes in natural juiceQ 1tsp dried oreganoQ 4 small courgettes``````Method1. Heat the oil in a large saucepan orfrying pan with deep sides and cook theonion, carrot, celery and garlic overa medium-high heat for 12-15 minutes,stirring occasionally until softened.2. Add the meat and fry for 3-4 minutes,until browned all over, then stir in thetomato purée and cook for a further1-2 minutes. Pour in the wine andbubble until evaporated, then addthe chopped tomatoes, oregano and150ml water. Season with salt andpepper then lower the heat, cover andsimmer gently for 30-40 minutes,stirring occasionally and adding morewater if it seems dry, until the ragùis rich and thick.3. Cut the courgettes into fettucine-style ribbons using a spiralizer, or cutinto thin strips using a julienne-stylepeeler. Drop into a pan of salted, boilingwater and cook for 2 minutes, until justtender. Next, drain well and heap intoserving bowls. Top with the ragù andserve immediately.This makes four portions ofragù, so can either feed thewhole family or be divided intoportions to refrigerate or freezefor future fast-day meals.Smart tip