Turkey bolognese with zucchini noodles
Instead of pasta, this dish uses lower-carb zucchini noodles. For more noodle alternatives, you can use spiralized carrots or cucumbers, or bean or quinoa noodles.
Nutrition (per serving)
Calories: 173; total fat: 4g; saturated fat: 0g; protein: 28g; carbohydrates: 8g; sugar: 4g; fiber: 2g; cholesterol: 60mg; sodium: 161mg
Recipe and photo by Angie Asche M.S., R.D., L.M.N.T., owner of Eleat Sports Nutrition.
2-4 Tbsp olive oil, divided
3 cloves garlic, minced
½ cup white onion, diced
1½ lb 99% lean ground turkey
1 can (28-oz) crushed tomatoes
1 tsp dried parsley
1 tsp dried oregano
¼ tsp salt
¼ tsp black pepper
1/3 cup fresh basil, chopped
2-3 large zucchinis, spiralized
Grated or shaved parmesan cheese for topping
How to make it
To prepare the turkey bolognese (meat sauce), begin by heating 1-2 Tbsp olive oil in a large skillet over medium-high heat. Add the garlic and onions, and cook for about 5 minutes (until onions appear translucent).
Add the ground turkey, and cook for about 10 minutes (until no longer pink), stirring frequently and chopping any large chunks into small pieces. Add the can of crushed tomatoes, parsley, oregano, salt, pepper, and fresh basil. Stir the meat sauce until everything is well-combined. Bring to a boil, and then reduce to medium-low heat, allowing the sauce to simmer and thicken for about 15-20 minutes.
While the turkey bolognese is cooking, prepare the zucchini noodles by slicing 2 large zucchinis with a spiralizer or mandolin. Prepare 1-2 Tbsp olive oil in a skillet over medium-high heat, and add noodles. Cook about 3-4 minutes (do not over-cook, they will become soggy if cooked too long.) Keep stirring for even cooking.
Prepare each plate with zucchini noodles, followed by turkey bolognese, and top with freshly grated or shaved parmesan cheese.
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October 27, 2017 at 01:13PM
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