A light, high-protein take on classic Bolognese, served over spiralized zucchini instead of pasta. This dish supports blood sugar control, digestion, and muscle repair—without sacrificing flavor.
Preparation Time
- Prep time: 15 minutes
- Cooking time: 25 minutes
- Total time: 40 minutes
- Servings: 2
Ingredients
For the Bolognese sauce:
- 250 g (9 oz) lean ground beef or turkey
- 1/2 small onion, finely chopped
- 1 garlic clove, minced
- 1/2 carrot, finely grated or chopped
- 1/2 celery stalk, finely chopped
- 1 cup crushed tomatoes (no added sugar or salt)
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon dried oregano
- 1/4 teaspoon sea salt
- Freshly ground black pepper to taste
- Optional: pinch of red pepper flakes or fresh basil
For the zucchini noodles:
- 2 medium zucchinis, spiralized or cut into thin strips
- Pinch of salt
- Optional: lemon zest or fresh herbs to garnish
Instructions
- Cook the Bolognese: In a pan, heat olive oil over medium heat. Sauté onion, garlic, carrot, and celery for 3–4 minutes until soft.
- Add ground beef and cook until browned. Stir in tomatoes, oregano, salt, and pepper. Simmer uncovered for 15–20 minutes, stirring occasionally.
- Prepare zucchini noodles: Lightly sauté in a nonstick pan with a pinch of salt for 2–3 minutes until just tender (not soggy).
- Serve: Spoon Bolognese sauce over zucchini noodles. Garnish with lemon zest or fresh basil if desired.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~320 kcal |
| Protein | ~28 g |
| Fat | ~18 g (mostly unsaturated) |
| Carbohydrates | ~10 g |
| Fiber | ~3 g |
| Iron | ~25% DV |
| Vitamin A | ~40% DV |
| Vitamin C | ~50% DV |
| Potassium | ~20% DV |
| Magnesium | ~10% DV |
Health Benefits
1. Supports muscle growth and metabolism
Lean meat provides complete protein and iron, crucial for muscle function and energy production.
Reference: Phillips SM. (2012). Dietary protein for health and performance. Applied Physiology, Nutrition, and Metabolism.
2. Helps regulate blood sugar and weight
Replacing pasta with zucchini noodles reduces refined carbs and boosts fiber, hydration, and satiety.
Study: Slavin JL. (2005). Dietary fiber and weight regulation. Nutrition.
3. Reduces inflammation and oxidative stress
Tomatoes, garlic, and olive oil provide lycopene and polyphenols, known for their anti-inflammatory and heart-protective effects.
Source: Burton-Freeman B. (2010). Tomatoes and cardiovascular health. Critical Reviews in Food Science and Nutrition.
Tips for Best Results
- Avoid overcooking zucchini to preserve texture and nutrients.
- Simmer sauce uncovered to concentrate flavor.
- Use a spiralizer for even, pasta-like zucchini noodles.
- Add mushrooms or lentils for more fiber and bulk.
- Double the sauce and freeze leftovers for quick meals.
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