Name: Veggie-Filled Meat Sauce with Zucchini Noodles
Prep time: 30 min
Total time: 55 min
Ingredients: 8 ounces 90%-lean ground beef; 0.5 cup chopped onion; 0.5 cup chopped carrot; 0.5 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; 0.25 cup water; 1 teaspoon dried Italian seasoning, crushed; 0.5 teaspoon salt; 0.25 teaspoon ground pepper; 1/8 to 1/4 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

Veggie-Filled Meat Sauce with Zucchini Noodles

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!

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

30 mins

Additional Time:

25 mins

Total Time:

55 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High Fiber Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

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
1/8 to 1/4 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

Directions

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.
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.
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.
Serve meat sauce over zucchini-mushroom mixture. Sprinkle with Parmesan.

Tips

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 Facts (per serving)

158	Calories
5g	Fat
18g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 158
% Daily Value *
Total Carbohydrate 18g	6%
Dietary Fiber 9g	30%
Total Sugars 12g
Protein 13g	25%
Total Fat 5g	6%
Saturated Fat 2g	9%
Cholesterol 26mg	9%
Vitamin A 2268IU	45%
Vitamin C 19mg	21%
Folate 39mcg	10%
Sodium 334mg	15%
Calcium 60mg	5%
Iron 1mg	8%
Magnesium 42mg	10%
Potassium 769mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.