Jason King
AmyHuangMy Spag Bol Recipe
January 11th 2009 00:20
Still trying to get over the flu I stayed in last night but wanted to enjoy my night so cracked a beautiful bottle of Tempus Two Shiraz I got for Xmas (thanks Mike) and made my all time fave super healthy Spag Bol to provide me with meals for the next few days and to boost my immune system.
(forgive my dodgy photography - prob the worst photo I have ever taken)
It is basic, it is cheap and it is loaded with goodness. The total cost of the meal and what you need is as follows: (Prices from Coles Receipt)
Russo Pasta Sauce 700gms - $1.89 - with the pasta sauce I find the cheaper the better, you just want a tomato based sauce, not one that claims to have the entire recipe already in it!
Snow Peas .122kg $0.97
San Remo Wholegrain Spaghetti (avoid white pasta at all costs as the sugar content actually burns quick and makes you think you are hungry again - wholegrain is slow burning and keeps you full) - 500gms $2.39
Mushrooms - .252kg $2.51
Red Capsicum .232kg $1.85
Broccoli .307kg $0.91
Carrot .132kg $0.26
Spanish/ Red Onion (heaps milder and nicer than your regular variety - medium sized) .202kg $0.70
Garlic $0.18
Mince - any kind, beef, lamb, chicken, turkey. Yesterday I bought Chicken Mince as it was on sale .500kg $3-
Total Cost: $14.66 - serves 4 people at $3.67 per serve or freeze for self for 4 meals!
For herbs - I already had these in the cupboard. Himilayan Rock Salt - any salt will do, just avoid the crap white table salt. Pepper, any kind that can be cracked - I am using Native Pepperberries at the moment from Tasmania as they is YUMMY and my secret ingredient - Piri Piri - which went exceptionally well with the chicken mince. I also have olive oil in the cupboard.
You will also need 2 big pots - one for the spag bol and one for cooking the pasta in later in the process.
Prep is easy - chop everything up as you like. I like to chop into thin Maccas fries shapes but it all tastes the same in the end. You use all the broccoli - cut these florrets into smallish size. You also chop up the entire capsicum. There is no left over vegetables - they all go in. I lie, you only use three decent sized cloves of garlic. Chop them up fine.
Start by placing large pot on a med-high heat and putting a generous bottom covering of olive oil in the pan (not Jamie Oliver drowning geneorous), allow to heat up for a min then place in the garlic and onion and stir until goes soft and translucent. By this stage the neighbors will smell how yum your meal will be and get jealous! Next place in the mince and stir it around for about 4 to 5 min until it slightly browns- you may need to do a bit longer for chicken mince, I also crack salt, pepper and piri piri over the mince at this stage, don't overdo it, do what feels right (remember more piri piri equals spicier meal) . Next pour in all the veggies, the whole lot. Stir for a couple of minutes until all mixed up then pour in the whole bottle of pasta sauce and stir it well. Make sure everything is mixed up. Then lower stove to about 1/3 heat, half cover and allow to simmer for betwen 30mins and one hour, I think the longer the better. I check and stir it every ten minutes and turn down heat if it decides to start boiling.
After about 30 or 40 min - put on the other pot to boil with water and salt. Lots of water. Then I cook about 3/4 of the pack of pasta - follow pasta instructions to get it Al Dente. Remember that wholegrain or wholemeal pasta will take a bit longer to cook than the crappy white types. Am I a reverse racist of white pasta? Hmm
Then dish up in plates and cover with some more cracked pepper and if you like, REAL parmessan cheese, use a grater, don't be lazy and buy the prepacked crap.
Enjoy with red wine and friends.
Bon Apetite.
It is basic, it is cheap and it is loaded with goodness. The total cost of the meal and what you need is as follows: (Prices from Coles Receipt)
Russo Pasta Sauce 700gms - $1.89 - with the pasta sauce I find the cheaper the better, you just want a tomato based sauce, not one that claims to have the entire recipe already in it!
Snow Peas .122kg $0.97
San Remo Wholegrain Spaghetti (avoid white pasta at all costs as the sugar content actually burns quick and makes you think you are hungry again - wholegrain is slow burning and keeps you full) - 500gms $2.39
Mushrooms - .252kg $2.51
Red Capsicum .232kg $1.85
Broccoli .307kg $0.91
Carrot .132kg $0.26
Spanish/ Red Onion (heaps milder and nicer than your regular variety - medium sized) .202kg $0.70
Garlic $0.18
Mince - any kind, beef, lamb, chicken, turkey. Yesterday I bought Chicken Mince as it was on sale .500kg $3-
Total Cost: $14.66 - serves 4 people at $3.67 per serve or freeze for self for 4 meals!
You will also need 2 big pots - one for the spag bol and one for cooking the pasta in later in the process.
Prep is easy - chop everything up as you like. I like to chop into thin Maccas fries shapes but it all tastes the same in the end. You use all the broccoli - cut these florrets into smallish size. You also chop up the entire capsicum. There is no left over vegetables - they all go in. I lie, you only use three decent sized cloves of garlic. Chop them up fine.
Start by placing large pot on a med-high heat and putting a generous bottom covering of olive oil in the pan (not Jamie Oliver drowning geneorous), allow to heat up for a min then place in the garlic and onion and stir until goes soft and translucent. By this stage the neighbors will smell how yum your meal will be and get jealous! Next place in the mince and stir it around for about 4 to 5 min until it slightly browns- you may need to do a bit longer for chicken mince, I also crack salt, pepper and piri piri over the mince at this stage, don't overdo it, do what feels right (remember more piri piri equals spicier meal) . Next pour in all the veggies, the whole lot. Stir for a couple of minutes until all mixed up then pour in the whole bottle of pasta sauce and stir it well. Make sure everything is mixed up. Then lower stove to about 1/3 heat, half cover and allow to simmer for betwen 30mins and one hour, I think the longer the better. I check and stir it every ten minutes and turn down heat if it decides to start boiling.
After about 30 or 40 min - put on the other pot to boil with water and salt. Lots of water. Then I cook about 3/4 of the pack of pasta - follow pasta instructions to get it Al Dente. Remember that wholegrain or wholemeal pasta will take a bit longer to cook than the crappy white types. Am I a reverse racist of white pasta? Hmm
Then dish up in plates and cover with some more cracked pepper and if you like, REAL parmessan cheese, use a grater, don't be lazy and buy the prepacked crap.
Enjoy with red wine and friends.
Bon Apetite.
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