Creating the perfect keto bolognese has been a labor of love.
After going on a long fasted run I was thinking about pasta bolognese and my love of rich sauces paired with silky pasta. Running answers lots of questions for me, I have to keep using the voice recorder when out on a long run as I come up with some great ideas (usually wonderful titles for songs….and I am NO singer!).
Today all I could think about was food.
I decided about half way into the run that I would make a lovely thick bolognese sauce and I wanted to recreate the pappardelle pasta that I love.
Funny side story: I didn’t have any zucchini at home so practically crawled to my local Whole Foods where the nice young man thought they were mini cucumbers and tried to charge me £10.95/$15.00 for 3 zucchini………).
Anyway, I digress.
This is recipe is foolproof and so delicious. The longer you cook it, the better. I cooked this one for 5 hours in an oven on a low heat.
I decided to make thick ribbons with zucchini/courgette with my vegetable peeler and then massaged them with oil, covered and left to one side until dinner was ready.
Keto Bolognese Ingredients:
This recipe makes 4 large portions.
1 kg shin of beef or stewing beef cut into chunks. In the UK, beef shin is really cheap and full of delicious fat, and flavour!
3 large banana shallots (I prefer shallots to onion) chopped.
3 juicy cloves garlic, chopped.
1 tin of chopped tomatoes.
1/2 tube tomato puree.
2 zucchini/courgettes per person/portion
Olive oil to coat zucchini
Liberal grated parmigiano reggiano or grana padano cheese.
Keto Bolognese Method:
- I cook all my one pot meals in my faithful Le Crueset cast iron dish. I have had it for 15 years now and it was the best investment I ever made. You basically need a heavy pan with a lid.
- Turn oven on – 140C/320F.
- On the hob, fry off your shallots and garlic with a little oil. Cook them gently for around 10 minutes until soft (don’t let them burn).
- Add your beef and toss around in the pan, cooking until the outsides of the chunks are brown.
- Add your tomatoes, puree and a cup of water.
- Mix well and add a good pinch of salt and freshly ground pepper.
- Place the lid on the pan and put the pot in the oven.
- Check it occasionally and give it a good stir, ensuring it isn’t sticking. If mixture gets VERY thick then add a little water at a time.
- I left mine in the oven for 5 hours and when I took it out, it looked like this:
(Resist the urge to eat it like this straight out of the pot……)
Now to finish the dish off:
- Take a large frying pan, preferably non-stick and take out as many portions as you need for your meal – I took out enough for two people.
- Mash it a little in the pan to shred the beef chunks, they will be soft and yielding after all the cooking.
- It will now look like this:
- Throw in your zucchini ribbons and turn the heat up and mix it all together.
When nice and hot, taste and adjust seasoning and sprinkle over lots of tangy cheese.
This is one of my favorite meals to have in the winter and/or after a long run.