Australia’s National Dish – Spaghetti Bolognaise! LCHF KETO

Australia’s National Dish – Spaghetti Bolognaise! LCHF KETO

If you ask most Aussies what our national dish is, you might get a response like a meat pie, fish and chips or lamb. A recent survey found that it is actually Spaghetti Bolognaise! This rich, comforting meat makes the most of cheap mince meat, can easily feed a crowd and be on the table quickly. I know it was a staple in our house when I was a kid, and is in regular rotation as an adult. It is one of the most abused Italian dishes – Australia has taken this staple and turned it into it’s own, and of course given it a nickname as we Aussies do: it is most often called  spag bol or spag bog.

My bologanise avoids the nasty jar sauce – some of which can have 20 grams or more of sugar in them. Replacing pasta with zucchini noodles gives a great textural element without affecting the flavour of the complex tomato sauce.

I prefer to have the zucchini noodles raw, but if you want to soften them a bit you can microwave for 1 – 2 minutes and drain the moisture that comes out.

To turn your zucchini into noodles, I use a spiralizer like this one here from Amazon.

 

I like to use fresh parmesan, but you can also use tasty cheese or whatever you have on hand that grates well.

Lastly, an optional addition to the sauce is my Homemade BBQ Sauce. This adds a smokey sweetness and added complexity to the flavour.

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Spaghetti Bolognaise with Zucchini Noodles

A staple in many households, this spaghetti bolognaise will have you never looking at a jar of sauce in the supermarket again. The optional extras add more depth of flavour but aren’t necessary for a delicious meal. They are what I add if I want to take the bolognaise to the next level or if you want delicious comfort food on a cold day.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4
Calories 517 kcal

Ingredients

  • 500 grams pork mince use beef if you prefer, if you’ve never tried pork bolognaise give it a go!!
  • 1 small brown onion
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1 can tomatoes
  • ¼ cup Red wine
  • 1 tablespoon tomato paste
  • ½ tablespoon dried basil
  • ½ tablespoon dried oregano
  • 4 zucchinis one per person
  • 1 teaspoon Salt and pepper
  • 50 grams parmesan cheese or tasty if that’s what you have on hand

Optional

  • 2 tablespoons homemade BBQ sauce (check the link for my recipe)
  • 1 tablespoon balsamic vinegar
  • 2 rashers of bacon

Instructions

  1. Dice onion and finely chop the garlic cloves. Using a large frying pan, sauté the onion and garlic with olive oil over a medium heat until the onion is translucent.
  2. If using the bacon, dice and add after 3 – 4 minutes, cooking until lightly crispy.
  3. Add the pork mince meat and break up with a spatula or spoon. Cook over medium heat for approx 10 minutes or until there is no visible pink bits.
  4. Add in the canned tomatoes, red wine, tomato paste, basil and oregano. If you are using them, also add the BBQ sauce and balsamic vinegar.
  5. Stir to thoroughly combine and taste for seasoning, add salt and pepper as required. Usually if you have used the bacon and stock paste, it will be salty enough.
  6. Turn heat to low and simmer for approx 20 – 30 minutes until thickened. You want a reasonably dry sauce as the zucchini lets out a bit of water as you eat.
  7. While it is simmering, spiralise your zucchini and shave your parmesan ready for serving.
  8. Serve the bolognaise over zucchini, topped with cheese.
Nutrition Facts
Spaghetti Bolognaise with Zucchini Noodles
Amount Per Serving
Calories 517 Calories from Fat 342
% Daily Value*
Total Fat 38g 58%
Saturated Fat 14g 70%
Cholesterol 105mg 35%
Sodium 974mg 41%
Potassium 1001mg 29%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 6g
Protein 29g 58%
Vitamin A 11%
Vitamin C 46.8%
Calcium 21.5%
Iron 14.3%
* Percent Daily Values are based on a 2000 calorie diet.


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