MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Stop and smell the garlic! That's all you have to do."
- William Shatner, Actor

The refrigerator light goes on...

Sauce Bolognese is the most popular dish in England. I have read estimates that the average Briton eats pasta with Bolognese every week. Most of this is from a bottle, however. This is one of the easiest fresh sauces to make and so delicious. Start to finish it takes only about 20 minutes of cooking time for a fresh delicious sauce -- that's almost as fast as opening the bottle and heating it up.

Ground Beef

I don't buy ground beef very much and don't use it in very many of my recipes. I generally prefer to choose a cut of beef that is leaner and grind it myself using the food processor. This lets me control the amount of fat because I am able to trim the beef as lean as possible before grinding. If you are going to buy ground beef, purchase the leanest you can find. The more red looking it is, the better, because the higher fat content will make the ground beef look pinker.

I find it funny that sellers are allowed to label their beef 80% lean or 90% lean. You have to subtract this from 100 to get the fat content (20% fat for the 80% lean ground beef). Most groceries carry 90% lean and even higher now, and this is your best choice. It might be labeled "Extra Lean" (see 10 Things You Need to Know About Reading Food Labels for an explanation of the meanings of Lean and Extra Lean).

4 ounces extra lean ground beef = 153 calories, 5 g fat, 2 g sat fat, 2 g mono fat, 24 g protein, 0 g carbohydrates, 74 mg sodium, 69 mg cholesterol, Vitamin K 0 mcg


 

Pasta with Sauce Bolognese - Low Sodium Version



Servings = 2 | Serving size =about 1 1/2 cups sauce with 2 ounces pasta

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe keeps well for up to 3 days in the refrigerator.

1 tsp olive oil
1 medium onion
2 stalks celery
2 cloves garlic
8 ounces extra lean ground beef (7% fat)
3 Tbsp tomato paste
2 cups water
fresh ground black pepper
1/8 tsp dried tarragon
1/8 tsp dried thyme
2 bay leaves
1/2 tsp dried oregano
1/2 tsp dried sage
3 quarts water
4 ounces whole wheat or gluten-free fettuccine

Place the olive oil in a medium skillet over medium-high heat. Add the onion, celery and garlic. Reduce the heat to medium and cook, stirring frequently, until the onion has softened slightly. Add the ground beef.

Cook until the beef is browned and add the tomato paste, water, salt, pepper, tarragon, thyme, bay leaves, oregano and sage.

Reduce the heat to medium-low and cook, stirring occasionally, until the liquid has reduced to about 1/2 cup and the sauce is thickened.

When the sauce is nearly done place the water in a large sauce pan over high heat. When it boils add the fettuccine and cook until it is just tender. Drain the pasta and add it to the sauce. Cook over low heat, tossing frequently, for about 2 minutes. Serve.

Nutrition Facts

Serving size = about 1 1/2 cups sauce with 2 ounces pasta

Servings = 2

.

Amount Per Serving

Calories 432 Calories from Fat 80
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 3g 15%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 69mg 23%
Sodium 601mg 25%
Total Carbohydrates 57g 19%
    Dietary Fiber 8g 31%
    Sugars 7g  
Protein 35g  
Vitamin A 12% Vitamin C 23%
Calcium 9% Iron 33%
Vitamin K 21 mcg Potassium 996 mg
Magnesium 129 mg

 

 

 
Email this recipe to a friend
Print this recipe
Add to My Recipe Box