Mrs P’s Courgetti Meatball Bolognese

Looking back to my diet before low-carb I am not surprised that I was 2 stone overweight and struggling to have any control over my diabetes. One of our favourite meals to make after a day at work was a spaghetti bolognese. A packet of supermarket spaghetti, supermarket mince (usually the cheapest we could find), with a pre-prepared tomato sauce, tomato paste, – oh, and just for good measure a pre packaged garlic bread and a pile of low fat cheddar cheese on top. I used to have to give myself more insulin for that one meal than I do now for the whole day- which is just crazy. It would be a comfort to eat but back then I would never just have a meal and be satisfied that I didn’t need chocolate and a diet coke afterwards. For us it was the practicality of having everything already pre-prepared; it’s not that we didn’t understand how to be healthy, we just didn’t ever sit down to think about it or realise how easy it was.

I have spent the last year enjoying real food, helping my body to heal itself and finally being able to control my diabetes. I no longer crave chocolate or diet coke and my mind which was once a carb laden haze- is now much clearer and positive. So, here’s my own version of a simple homemade meatball bolognese with courgetti. It’s filling, flavoursome and packed with nutrients and it has such a little impact on my blood sugar level that I barely need any insulin.

Mrs P's Courgetti Meatball Bolognese

 

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Prep time

15 mins

Cook time

25 mins

Total time

40 mins

 

Author: Paleo With Mrs P

Serves: 16meatballs

Ingredients

• 1 red pepper
• 1 white onion, chopped
• 500g beef mince (from butcher)
• 4 garlic cloves
• 1 large punnet baby tomatoes
• 2 sprigs thyme (1 tsp)
• 2 large courgettes
• 2 tsps paprika
• 2 tsps cumin
• 1 tsp salt
• 1 tsp pepper
• ¼ tsp cayenne pepper
• 1 egg

Instructions

1. In to a preheated (180°c) oven place the tomatoes, 3 garlic and pepper on to a baking sheet with a glug of olive oil and roast for approximately 20 minutes
2. Whilst your tomatoes are roasting, spiralize your spaghetti. If you do not have a spiralizer, you can use a potato peeler and peel down the length of the courgette in long flat strips. Cover with 2-3 tbsp nut / olive oil and some sea salt and mix in with your hands until it's all covered
3. In to a blender, place the mince, onion, 1 garlic clove and spices / salt / pepper. Blend until fully mixed and paste like. Add one egg and pulse until mixed in
4. Using your hands, take about ½ hand full of the mixture and roll in to a ball. Place on to a plate and continue until you have used all the mixture
5. In to a deep wok place 1tbsp olive oil over high heat, add chopped onion and fry off for 3-4 minutes until soft
6. Carefully add in the meat balls and seal each side, add thyme and mix in
7. Take tomato roasting tray from oven and place three-quarters of the tomato / pepper mix in to a blender and blitz until pulverised
8. Add tomato mix to the wok and slowly mix in, add remaining roasted tomatoes in and turn down to simmer. Leave for at least 20 minutes, stir every so often to ensure it doesn't stick
9. Serve on a bed of courgetti (the meatballs will steam the courgetti- so no need to cook it before hand, as it just loses water)

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