Make It Healthy: Turkey Bolognese with Zucchini / by Anthony Michael Contrino

This is officially my new favorite meal.  This sauce is so quick and easy to make, and can be made in advanced, portioned and frozen, if desired.  The spiraled zucchini "pasta," which accounts for less than 50 calories of this meal, can be exchanged for cooked grains, cannelloni beans or real pasta!  Once again I've included some nutritional information; this dish comes in at an even 400 calories.

Turkey Bolognese with Zucchini / Makes 4 Servings

For the sauce:

1/4 cup extra virgin olive oil

1 cup shallots, chopped

4 cloves garlic, sliced

1 pound lean ground turkey

1 15-ounce can tomato sauce

Kosher salt and freshly ground black pepper

For the zucchini:

1 tablespoon, plus 1 teaspoon extra virgin olive oil

4 cloves garlic, minced

24 ounces spiralized zucchini

Kosher salt and freshly ground black pepper

Heat the olive oil in a medium-sized, high-sided skillet over medium-high heat.  Add the shallots and sauté until softened, about 4 minutes.  Add the garlic and cook until fragrant, about one minute.  Add the turkey.  Using the back of a wooden spoon, break up with meat and cook for about 5 minutes, stirring regularly, until cooked through.  Reduce the heat to low.  Add the tomato sauce and cook an additional 2 minutes.  Season with salt and pepper, to taste.

Meanwhile, to make the zucchini, heat a large skillet over medium-high heat.  Add the olive oil and garlic and cook until fragrant, about 1 minute.  Add the zucchini and season with salt and pepper, to taste.  Sauté for a couple minutes, tossing often.  Cover the skillet with a lid and cook for an additional minute.  

Portion the zucchini and top with the turkey bolognese.  If desired, serve with chopped parsley and grated pecorino cheese.  The cheese is an additional 20 calories, per tablespoon.  

NOTE: The cooking time may vary depending on the size of the zucchini.  The cooked product should be slightly crunch, like an al dente pasta.

Disclaimer:  I am not a nutritionist, and used an app to calculate the following nutritional information.  While I believe this information to be accurate, it cannot be guaranteed.

Calories / 400

Protein / 28g

Carbohydrates / 24g

Fiber / 7g

Sugar / 7g

Fat / 21g