Mediterranean

Mediterranean

Food always tastes so good when you're on holiday. There's just something about Mediterranean cooking that makes us

feel happy and healthy. Try out these simple recipes and a little sunshine to your day.

Azmina Govindji, Consultant Nutritionist says “You don’t need to be Italian to know that Mediterranean locals savour their food. From the moment they choose their own vegetables at the street market to the indulgent family meals, the Italians seem to enjoy food and life to the fullest."

"The Mediterranean way of eating, with a variety of foods including fish, garlic, olive oil, nuts, fruits, tomatoes and other vegetables, has been associated with a lower risk of conditions such as coronary heart disease and cancer. Taking a leaf from the olive tree, it makes sense to incorporate the healthy aspects of Mediterranean cuisine onto your dining table," she adds

Try out these simple recipes and a little Med sunshine to your diet.........

Chunky Bolognese with Oven Roasted Autumn Vegetables and Garden Thyme

Prep time: 25 minutes
Cook time: 30 minutes
Serves: 4

Ingredients:
400g lean diced beef
1 500g jar of Knorr RAGU Red Wine and Herbs Sauce
¼ small squash, peeled and diced
½ fennel bulb, diced
1 red onion, diced
½ yellow pepper, diced
2 carrot, diced
2 big sprigs fresh garden thyme
2 cloves garlic, crushed
1 tablespoon extra virgin olive oil
Freshly ground black pepper
100g Parmesan Cheese

Get stuck in!
1.Set oven to 200C, 400F, Gas 6
2.Heat a heavy bottomed saucepan on top of the stove and roughly chop the diced beef
3.Drizzle a little olive oil in the saucepan, add beef and stir until browned
4.Prepare vegetables and mix with the garlic, thyme sprigs and olive oil. Season vegetables and place into an oven proof tray
5.Place into a hot oven for 10 minutes until nicely coloured
6.Pour the RAGU Red Wine and Herbs Sauce over the beef and mix well, start cooking with the lid on for 15 minutes over a medium heat, then remove lid and add the vegetables. Cook for a further 10 minutes

Enjoy with some grated Parmesan cheese, focaccia toasts and some salad.

Nutritional Information
Typical values per serving: 375 Calories, 15.9g Fat of which is saturated fat 7.4g, Salt 1.7g


Pasta Bake with Pumpkin, Sage and Buffalo Mozzarella

Prep time: 10 minutes
Cook time: 40 minutes
Serves: 4

Ingredients:
400g of your favourite pasta shapes
1 500g jar of Knorr RAGU Onion & Roasted Garlic Sauce
1 large onion
2 dessertspoons extra virgin olive oil
500g pumpkin, peeled and diced into 2cm chunks
½ sliced red pepper
½ sliced green pepper
150g cannellini beans, cooked or use a 400g can, drained
1 small handful of fresh sage leaves, chopped
1 lemon, zested and juiced
150g chopped low fat buffalo mozzarella
80g Parmesan cheese, grated
3 tablespoons fresh breadcrumbs
Freshly ground black pepper

Ingredients:
1.Set oven to 190C, 375F, Gas 5
2.Cook the pasta as per packet instructions. Cool under cold running water drain and toss in a little olive oil to prevent it sticking together, reserve
3.Fry onion in the oil until translucent, then add pumpkin and continue to cook for 10 minutes
4.Stir in the peppers and continue to cook for 5 minutes
5.Add the beans, RAGU Onion & Roasted Garlic Sauce, chopped sage leaves, lemon zest and juice. Season to taste. Bring to the boil and simmer for 5 minutes
6.Stir in the cooked pasta, check seasoning and spoon into an ovenproof dish
7.Top with cheeses and breadcrumbs. Bake for 30 minutes until golden

Nutritional Information
Typical values per serving: 719 Calories, 19.7g Fat of which is saturated fat 8.4g, Salt 2.5g

Homemade Minestrone

Prep time: 30 mins
Cook time: over 2 hours
Serves: 6-8
Ingredients:
125g/4oz dried haricot beans or 1 can, drained
2 carrots, chopped
2 small potatoes, chopped
A small turnip, chopped
2 onions, sliced
1 stick of celery, chopped
1 500g jar of Knorr RAGU Red Wine and Herb Sauce
Half a small cabbage, cut into strips
2 rashers of bacon, roughly chopped
2 garlic cloves
Handful of mixed herbs (majoram, thyme and basil)
Seasoning
Olive oil
A small glassful of red wine
55g/2oz broken-up macaroni or spaghetti, or any of the pasta made in small shapes, little shells for example
1 vegetable stock cube
30g/2 tbsp grated parmesan

Get stuck in!
1.Put the haricot beans to soak overnight or just use a can of cooked
2.Next day prepare all the vegetables and melt the sliced onion into the oil, adding two cloves of garlic, the chopped bacon and plenty of herbs
3.Add the RAGU Red Wine and Herb Sauce, pour in the red wine and let it bubble for a minute or two
4.Next add the drained haricot beans and carrots
5.Add 1.8L/3pt hot water and add the stock cube and boil steadily for 2 hours
6.15 minutes into the boiling time add turnip and potatoes
7.10 minutes before serving, add the celery, the cabbage (cut into strips) and the pasta. Check seasoning and stir in 30g/2 tbsp grated parmesan
Serve more parmesan separately.

Nutritional Information
Typical values per serving for 6 people: 255 Calories, 6.1g Fat of which is saturated fat 2.4g, Salt 1.8g Typical values per serving for 8 people: 191 Calories, 4.6g Fat of which is saturated fat 1.8g, Salt 1.4g

For more information on the health benefits of tomatoes, or for any tomato related question, email RAGU’s Tomato Experts at [email protected]