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The Fat Chance

Recipe: Spag Bol and Spicy Burrito Mix


Makes 2 meals for 4-6 people

Basic Sauce
1 kg lean mince
Olive and canola spray
1 cup salt reduced beef stock
575g jar tomato based pasta sauce
2 medium onions, finely diced
1 medium carrot, grated
2 zucchini grated
1 clove garlic, crushed

Method: to make up the basic sauce recipe, heat a large non-stick pan or saucepan and spray lightly with olive or canola oil. Brown mince in batches and drain off any excess liquid as you go. Repeat the process until all the mince has been browned. Add onion to the pan and sauté until softened. Return the mince to the pan and add the stock, pasta sauce, carrot, zucchini and garlic. Mix well and cook for a further 10-15 minutes. Cook and divide into two even quantities.

Bolognese Sauce
400g can peeled tomatoes, roughly chopped
1 cup finely chopped mushrooms
Stir through the chopped tomatoes and mushrooms and continue cooking for a further 10-15 minutes. Serve with your favourite pasta (spaghetti, fettuccini or spirals). Allow half to 1 cup of cooked pasta per person.

Burrito Sauce
2 cups frozen mixed vegetables (peas, corn capsicum & carrot)
440g can red kidney beans with chilli flavouring
1 teaspoon Mexican chilli powder, optional

Burrito Filling
2 tablespoons lite sour cream
1 cup low fat cheese grated
1 small ice berg lettuce, shredded
2 tomatoes, chopped
1 red onion finely sliced
1 small red capsicum finely sliced

Add to the remaining half of the basic sauce the beans, frozen vegetables and sweet chilli sauce (optional) and cook for a further 10-15 minutes. To make up the burritos, heat the burritos in a non-stick pan and transfer to a warm plate. Take a tortilla and spread 2 spoonfuls of sauce along the centre line stopping 5cm from the edges, scatter tomato, onion, capsicum and lettuce over the sauce, spread a teaspoon of lite sour cream along the line of the filling and top with a pinch of grated low fat cheese. To roll up the burrito, fold one edge across the top of the filling, fold the sides in and roll away from you to complete the burrito.
Tip: This is an ideal recipe for people on the run. Make up the basic mix and divide in half before making up as bolognese or burrito sauces. Once completed the sauce will keep in the refrigerator for up to 2 days, in fact the flavour will improve if made in advance. The sauce will also freeze for up to 2 months.

Tip: If you have limited freezer space or are cooking for only one or two half the quantities and make up one of the sauce options. Divide into individual portions and freeze unused potions.

Tip: If you like your foods spicy add a teaspoon of Mexican chilli powder to the pan when making the burrito mix. Mexican chilli powder is a mix of herb and chilli and has a milder flavour than chilli powder. If you are using chilli powder use half a teaspoon full.


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