Turkey Bolognese with Zucchini Noodles
In an effort to stick with my low sodium diet while also reducing my carb intake, along came the half zucchini noodle half spaghetti turkey bolognese. Also known as "zoodles", zucchini noodles are extremely versatile and are a great alternative for people trying to follow a low-carb diet. This low sodium turkey bolognese recipe is one of my favorite recipes, and a challenging one at that. Although this recipe is a bit tough to make, it's totally worth the effort for you and whomever you are cooking it for! If you are able to pull off this recipe or have any questions please comment below what you think! Note: This recipe is relatively high in potassium & phosphorus. If you're following a low potassium or low phosphorus diet, I recommend only having one serving of this dish.
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Servings: 8
Serving Size:1 eigth
Nutrition
Calories:212 kcal
Carbs:24 g
Sodium:59 mg
Potassium:953 mg
Phosphorus:249 mg
Protein:19 g
Fiber:6 g
Ingredients
- 1 lb Ground turkey 85/15
- 1 cup Cherry Tomatoes
- 1 White Onion
- 4 Zucchini
- 2 tbsp Garlic Cloves
- 32 oz Chicken or Vegetable stock, no salt added
- 1 tsp Oregano
- 1/2 tsp Red Pepper Flakes
- 1/4 cup Dried Basil
- 1/4 tsp Cayenne
- 1/4 tsp Nutmeg
- 1/4 tsp Ground Bay Leaves
- 28 oz No salt added crushed tomatoes
- 1/4 lb Spaghetti
- 2 tbsp Olive Oil
Instructions
- Add the olive oil to a large deep frying pan and turn to med-high heat. Once hot, add onions, garlic and turkey and cook until turkey is lightly browned and just about fully cooked through.Â
- Now we're going to deglaze* the pan. Turn the heat as high as it will go and cook for about 30 seconds or until everything begins to stick to the pan and looks like it's just about to begin burning. Once you reach this point, grab a wooden spoon in one hand and the chicken stock in the other and poor in the stock while simultaneously scraping the bottom of the frying pan to lift up all of the bits and pieces that got stock.*(If this seems challenging, don't worry about deglazing. Just at the chicken stock into the pan and leave it at that!)
- Add all of your dried herbs and spices (leave out the fresh basil), crushed tomatoes and cherry tomatoes and simmer on low for 1.5 – 2 hours.
- While the turkey is simmering, let's spiralize our zucchini. I use a kitchen aid spiral attachment, but there's tons of other cool spiraling tools on Amazon. Follow the instructions from your spiraling tool to cut your 4 zucchinis into spaghetti. Set the zucchini spaghetti aside.Â
- While the turkey is continues to simmer, bring a large pot water to a boil, reduce to a light boil and add in the spaghetti. When the spaghetti is a little more than half way done, add your zucchini noodles and continue to boil until the actual spaghetti is al dente. Strain the pot, toss in some olive oil so your pasta doesn’t stick and set aside until turkey is done simmering.
- Once the turkey mixture has simmered down and is only left with a little liquid, toss in the basil and the noodles and cook for an additional 2-3 minutes. Serve hot topped with a little parmesan cheese.
Full Nutrition
Nutrition Facts
Turkey Bolognese with Zucchini Noodles
Amount Per Serving (1 eigth)
Calories 212
Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Cholesterol 31mg10%
Sodium 59mg3%
Potassium 953mg27%
Carbohydrates 24g8%
Fiber 6g25%
Sugar 7g8%
Protein 19g38%
Vitamin A 1243IU25%
Vitamin B1 1mg67%
Vitamin B2 1mg59%
Vitamin B3 7mg35%
Vitamin B5 1mg10%
Vitamin B6 1mg50%
Vitamin B12 1µg17%
Vitamin C 37mg45%
Vitamin D 1µg7%
Vitamin E 2mg13%
Vitamin K 143µg136%
Calcium 212mg21%
Copper 1mg50%
Folate 74µg19%
Iron 8mg44%
Manganese 1mg50%
Magnesium 110mg28%
Phosphorus 249mg25%
Selenium 22µg31%
Zinc 2mg13%
* Percent Daily Values are based on a 2000 calorie diet.
