400kcal or Less Meal Recipes

Turkey Bolognese with Spiralled Courgettes

Preparation Time
15 minutes
Cooking Time
1 hour

Turkey Bolognese with Spiralized Courgettes


  •  2 tbsp olive oil

  • 500g turkey mince

  • 1 large onion, finely chopped

  • 1 garlic clove, crushed

  • 2 large carrots, peeled and diced

  • 150g button mushrooms, roughly chopped

  • 1 tbsp tomato puree

  • 2 x 400g cans chopped tomatoes

  • 2 chicken or beef stock cubes

  • 1 tbsp soy sauce (op/onal)

  • 4 large courgettes, spiralized into spagetti

  • Grated Parmesan – to serve

  • Basil - to serve


  1. Heat 1 tbsp of the olive oil in a large saucepan and add the turkey mince. Fry until brown and set aside in a bowl.

  2. Add the onion to the pan and cook on a low heat for 8-10 mins untill tender. Then add the garlic, stirring for 1 minute, followed by the carrot and the mushrooms, strring for about 3 mins, until softened. Tip the turkey mince back into the pan, add the tomato puree, give everything a quick stir and in the chopped tomatoes. Fill 1 can with water and pour into the pan. Crumble over the chicken stock cubes and bring to the boil. Once boiling, lower the heat and simmer for about 1 hr, until the sauce has thickened and the veg is tender.

  3. When the Bolognese is nearly ready, stir through the soy sauce and some seasoning. Spiralize your courgettes. Heat a large frying pan with the remaining 1 tbsp olive oil and add your courgettes. Cook until slightly softened, for 2-3 mins. Season with salt and serve topped with the turkey Bolognese, grated Parmesan and basil leaves.