Muscle Fitness Muscle & Fitness UK - April 2018 | Page 96

NUTRITION Courgetty Spaghetti Bolognese Serves: 4 people Prep time: 10 minutes Cooking time: 30 minutes Total time: 40 minutes Ingredients: 4 large courgettes, peeled 500g lean minced beef extra-virgin olive oil spray 2 red onions, peeled and finely chopped 125g button mushrooms, finely sliced 2 garlic cloves, peeled and crushed 400g cherry tomatoes, fresh or tinned 200ml beef stock grated low-fat cheese to serve (optional) Method: 1. Put about 5 sprays of oil into a pan over a medium heat. 2. Once the oil is hot, add the mince and fry until browned. 3. Then add the onion, mushrooms and garlic and cook over a medium heat for 3-4 minutes. 4. Turn down the heat and cook for a THE MACROS CALORIES: 274 PROTEIN: 36g CARBS: 14.5g FAT: 8kg Sub Heading. /// BY LINE /// PHOTOGR APHS BY ????? ? ???? ?????? further 4-5 minutes, stirring periodically until the juices start to thicken. 5. Add the cherry tomatoes and beef stock, stir, then put a lid on the pan and simmer gently for 20 minutes, stirring occasionally and seasoning with black pepper if desired. 6. Using a spiralizer, make the courgette spaghetti and pop into a pan of boiling water for 2-3 minutes. 7. Drain the spaghetti, plate up and top with the delicious sauce. Crustless Spinach Quiche Serves: 6 people Prep time: 20 minutes Cook time: 30 minutes Total time: 50 minutes Ingredients 1 tablespoon extra virgin olive oil 1 white onion, finely chopped 1 bag frozen thawed spinach, washed and finely chopped 5 eggs, beaten 3 cups low-fat cheddar cheese Pinch ground black pepper THE MACROS CALORIES: 186 PROTEIN: 22g CARBS: 2g FAT: 10kg 94 MUSCLE & FITNESS / APRIL 2018 Method: 1. Pre-heat oven to 350 degrees F and lightly grease a 9-inch pie dish 2. Heat oil in a large pan over a medium-high heat, then add the onion and fry, stirring occasionally until lightly browned 3. Next, stir in the spinach and cook until the moisture has evaporated 4. Set aside, then in a mixing bowl, combine the egg, cheese and black pepper 5. Add the spinach and onion mixture and stir to blend 6. Scoop the mixture into the prepared pie dish 7. Bake the quiche in a preheated oven until the eggs have set- about 30 minutes 8. Serve after cooling and enjoy Got a recipe you’d like to share with Muscle & Fitness readers in all its glory? Email: [email protected] and make sure you include a nice clear image, plus your full name and Instagram account!