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Main mealLow carb, high fatBalancedMediterraneanBeef€€

Juicy Zucchini Noodles with Bolognese Sauce

Name: Juicy Zucchini Noodles with Bolognese Sauce
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 500 g Beef, ground, 90% lean meat / 10% fat, raw; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 2 clove Garlic, raw; 1 medium Carrots, mature, raw; 1 stalk Celery, raw; 400 ml Tomato, roma; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tsp Spices, oregano, dried; 0.5 tsp Salt, table, iodized; 0.25 tsp Spices, pepper, black; 750 g Squash, summer, green, zucchini, includes skin, raw; 0.5 tsp Salt, table, iodized; 1 tsp Oil, olive, extra virgin

Enjoy classic flavors without the extra carbs. Our zucchini noodles with bolognese sauce are the perfect healthy alternative to pasta, sure to satisfy and delight you with their juiciness.

Prep time15 min

Cook time35 min

Total time50 min

Servings4

Recipe

For the bolognese sauce

Beef, ground, 90% lean meat / 10% fat, raw500 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumGarlic, raw2 cloveCarrots, mature, raw1 mediumCelery, raw1 stalkTomato, roma400 mlCONCENTRATED TOMATO PASTE, TOMATO1 tbspSpices, oregano, dried1 tspSalt, table, iodized0.5 tspSpices, pepper, black0.25 tsp

For the zucchini noodles

Squash, summer, green, zucchini, includes skin, raw750 gSalt, table, iodized0.5 tspOil, olive, extra virgin1 tsp

Spiralizer (or a noodle peeler),Larger pan or pot for the sauce,Colander,Paper towels

Per servingTotal

Calories:346.9 kcal1387.4 kcal

Protein:28.3 g113.3 g

Carbohydrates:16.2 g64.7 g

Fiber:4.2 g16.9 g

Water:408.3 ml1633.2 ml

Fat:18.1 g72.5 g

Micronutrients

Sugar:3 g11.8 g

Saturated fat:5.7 g22.9 g

Cholesterol:81.3 mg325 mg

Sodium:598.4 mg2393.5 mg

Potassium:1205 mg4820 mg

Calcium:102.6 mg410.3 mg

Iron:4 mg16.1 mg

Magnesium:71.4 mg285.7 mg

Zinc:6.7 mg26.9 mg

Phosphorus:332.4 mg1329.7 mg

Vitamin C:49.8 mg199.3 mg

Vitamin A:157.5 µg630 µg

Vitamin D:0.1 µg0.5 µg

Vitamin B12:2.8 µg11.1 µg

Instructions

1Shape the zucchini into long noodles using a spiralizer. Place them in a colander, sprinkle with 0.5 tsp salt, and let sit for 10–15 minutes. Then gently press them with paper towels to remove as much water as possible.
2In a larger pan, sauté the onion, carrot, and celery in olive oil until the vegetables soften (about 5 minutes). Add the garlic and cook for another 1 minute, until fragrant.
3Add the ground meat and break it up with a spatula while cooking. Cook until the meat browns. Stir in the tomato paste, then add the crushed tomatoes and seasonings (oregano, salt, pepper).
4Simmer the sauce over medium heat for at least 20–25 minutes, until it thickens and develops a full flavor. If it becomes too thick, add a spoonful of water.
5Just before serving, quickly sauté the zucchini noodles in a separate pan over high heat (only 1–2 minutes). Do not cook them too long, so they stay "al dente".
6Divide the noodles among plates and top with the rich bolognese sauce. Optionally, sprinkle with a little grated parmesan or fresh basil.

Nutritional benefits

Replacing pasta with zucchini significantly lowers the glycemic load of the meal, helping to stabilize blood sugar levels and support weight control.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.