Zoodles with Quick & Easy Protein Rich Bolognese

 
noodles-nutrient-rich-meat-sauce

Don’t you just love zoodles? Zucchini is rich in Vitamin C, low in carbohydrates, and not too shabby a source of Vitamin B6, folate, riboflavin, phosphorus, manganese and potassium. They make an easy and nutritious pasta alternative.

I sometimes use zoodles raw, other times I’ll stir them quickly into a sauce once it’s hot and serve immediately. When I want a more appetizing presentation, I’ll give them a quick roast in a 350F oven, just till they soften up a bit, then top wth my sauce or veggies.

These are topped with a nutrient-rich bolognese-inspired sauce.

Make it the way you like it. If you can’t get pastured pork, use all beef. Or vice versa. Not a fan of beef or pork? Use ground turkey or ground chicken.

Plant based? You have two excellent options:

First, you can use crumbled seitan (wheat gluten, naturally high in protein and low in fat). Seitan is available in the produce section of some grocery stores, near the tofu and other plant based alternatives. Natural food grocery stores are a good bet too.  

If you prefer to keep it gluten free and plant based then you’ll use extra firm tofu. Here's the trick to give it a good, hearty texture. Crumble it with your fingers. Freeze it overnight, then thaw and squeeze out excess moisture. Voila, ready to use.

NOTE - tofu and seitan are ready to eat as-is. So you can skip the step of sautéing until cooked throughout.

However YOU make it, it’s sure to be a winner. So easy and so good!

Quick & Easy Protein Rich Bolognese

  • 1 T light olive oil, avocado oil, bacon fat or tallow

  • 2 cloves garlic

  • 3/4 cup diced yellow onion or shallot

  • 1 lb pasture-raised ground pork (turkey, chicken, seitan, tofu)

  • 1 lb pasture-raised ground beef (turkey, chicken, seitan, tofu)

  • 1 28 oz can of crushed tomatoes 

  • 1 4 oz can of tomato paste

  • 1 cup water or beef broth (vegetable broth)

  • 2 t dried italian herbs blend

  • 1/4 t nutmeg

  • 1/4 t crushed chili flakes

  • S&P to taste

  • optional - thick sliced baby bella mushrooms

Heat the fat over medium flame in a large heavy-bottomed pot. Add onion and garlic, sauté 2-3 minutes or until onion becomes translucent.

Add ground meat (or seitan or tofu) and sauté until meat is cooked throughout.

Add the remaining ingredients except for salt, pepper & mushrooms. Stir well to combine. 

Bring to a boil, cover and let simmer on low heat for 30 minutes. 

Remove cover, stir well, add salt & pepper to taste. Let simmer an additional 5 minutes.

When the fat has rendered from the sauce and you can see it at the top of the sauce it’s ready to add mushrooms. Simply place the mushroom slices on top of the sauce and let it simmer a few more minutes until they’re hot throughout. Serve over your zoodles!

You can let it simmer longer if you like of course, but it will be ready at that time.

This sauce keeps well in the fridge and freezes well too.

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Susan GarthComment