Venison Ragu with Garlic Courgette Noodles

Venison Ragu with Garlic Courgette Noodles From The Healthy Heart

My favourite red meat is undoubtedly venison. To my mind it is the tastiest meat – being both gamey and full bodied – and is lower in fat too. Browsing the supermarket shelves this week in search of inspiration for a family supper, I came across packs of venison mince. A ragu I thought would tick the teenage hunger box while also providing me with a cholesterol lowering meal. Although I often make ragu with a base of onions, garlic, celery and carrot, I kept this one very simple – mainly because I was in a bit of a hurry and had no celery. The red wine gave it a lovely extra flavour but you can leave it out if you prefer and add some chicken stock instead.

Although this was good on a bed of wholemeal couscous or brown rice, I tried both these options, it was also delicious with courgette noodles. Having bought a spiralizer months ago I do try to remember to take it out on occasion and am always pleased with the results. I added garlic to the noodles as I sometimes find these a trifle bland.

For 4 people:
1 tablespoon olive oil
1 large onion, chopped
2 large garlic cloves, finely sliced
500g venison mince
200g chestnut mushrooms, chopped
A couple of splashes of red wine, full bodied if possible
400g tin chopped tomatoes
100 – 200 ml water

For noodles:
3 – 4 large courgettes
1 clove garlic, crushed

Warm the olive oil in a large pan. Add the onions and sauté slowly for about 15 minutes until they have softened and taken on a bit of colour. Now add the garlic and continue to cook for 2 -3 minutes while it softens.

Turn up the heat and add the venison. You may need to break it up with a spoon or a spatula as mince tends to clump together. Brown the meat until there is no pink remaining. Add the chopped mushrooms and mix them into the meat and onion mixture. Cook until the mushrooms soften – about 10 minutes.

Add a couple of good splashes of full bodied red wine and allow to boil for a couple of minutes. If you prefer to omit the wine you can substitute some chicken stock.

Add the tinned tomatoes and reduce heat to a simmer. Cook for a further 30 minutes adding a bit of water if it looks dry.

In the meantime, make your courgette noodles with your spiralizer. I like to use the thinnest blade for courgette noodles. To cook the noodles, bring a pot of water to the boil and then add a crushed clove of garlic to the water. This will give the noodles some added flavour as they can be on the bland side. Drop in the courgette noodles and simply heat them in the water until they take on a dark green colour – a couple of minutes should do the trick. Drain and serve.

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