Veggie-Filled Meat Sauce with Zucchini Noodles

Veggie-Filled Meat Sauce with Zucchini Noodles

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From: Diabetic Living Magazine

Zucchini noodles (or "zoodles") are all the rage as they're a healthy, gluten-free alternative to pasta. In this recipe, crisp-tender zoodles and sautéed mushrooms are served with a meaty tomato sauce. You'll be serving up more vegetables and we promise—nobody will miss the pasta!

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 8 ounces 90%-lean ground beef
  • ½ cup chopped onion
  • ½ cup chopped carrot
  • ½ cup chopped celery
  • 2 cloves garlic, minced
  • 2 (8 ounce) cans no-salt-added tomato sauce
  • 1 (14.5 ounce) can no-salt-added diced tomatoes with basil, garlic and oregano, drained
  • ¼ cup water
  • 1 teaspoon dried Italian seasoning, crushed
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ⅛ to ¼ teaspoon crushed red pepper
  • 2 medium zucchini (about 10 ounces each)
  • 1 (8 ounce) package fresh mushrooms, trimmed and sliced
  • 3 tablespoons finely grated Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. For meat sauce, cook ground beef, onion, carrot, celery and garlic in a large nonstick skillet over medium heat until meat is browned and vegetables are tender, breaking up meat as it cooks. Drain well.
  2. Stir in tomato sauce, diced tomatoes, water, Italian seasoning, salt, ground pepper and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired consistency, stirring occasionally.
  3. Meanwhile, using a vegetable spiralizer, julienne cutter or mandoline, cut zucchini into long, thin noodles (see Tip). Coat a very large nonstick skillet with cooking spray and heat over medium-high heat. Add mushrooms and cook for about 5 minutes or until liquid has evaporated. Add zucchini and cook 2 to 3 minutes more or until just crisp tender. Drain vegetable mixture in a colander.
  4. Serve meat sauce over zucchini-mushroom mixture. Sprinkle with Parmesan.
  • Equipment: Vegetable spiralizer, julienne cutter or mandoline
  • Variation: If you don't have a vegetable spiralizer, julienne cutter or mandoline, use a vegetable peeler to cut zucchini lengthwise into long, thin ribbons. If desired, cut the zucchini noodles or ribbons into shorter lengths with kitchen scissors to make them easier to serve.

Nutrition information

  • Serving size: ⅔ cup zucchini noodles and about ¾ cup sauce
  • Per serving: 158 calories; 5 g fat(2 g sat); 9 g fiber; 18 g carbohydrates; 13 g protein; 39 mcg folate; 26 mg cholesterol; 12 g sugars; 2,268 IU vitamin A; 19 mg vitamin C; 60 mg calcium; 1 mg iron; 334 mg sodium; 769 mg potassium
  • Nutrition Bonus: Vitamin A (45% daily value), Vitamin C (32% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ vegetable, 1 lean protein, ½ fat

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