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
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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
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