Courgetti Bolognese Recipe: Healthy Low-Carb Pasta Alternative
This dish combines the rich, savoury flavours of conventional meat bolognese sauce with courgett/zucchini noodles’ light and fresh texture. It’s a low-carb, gluten-free option perfect for those looking to enjoy a hearty meal without the heaviness of pasta.
Servings: 4 servings
Calories: 315kcal
Equipment
- 1 large saucepan
Ingredients
for the bolognese
- 1 tbsp sunflower oil
- 1 medium onion finely chopped
- 2 cloves garlic crushed
- 1 celery stick finely chopped
- 0.5 carrot peeled and finely chopped
- 0.25 courgette finely chopped
- 500 grams lean steak mince
- Shetland sea salt to taste
- freshly ground black pepper to taste
- 2 tbsp tomato puree
- 400 grams tinned chopped tomatoes
- 1 tbsp Worcestershire sauce
- 150 ml good quality beef stock
- 1 handful fresh basil leaves torn
- 1 tbsp fresh parsley chopped
for the courgetti
- 2 medium courgettes
Instructions
- Heat 1 tbsp sunflower oil in a large saucepan over a medium heat.
- Add 1 medium onion, finely chopped, 2 cloves garlic, crushed, 1 celery stick, finely chopped, 0.5 carrot, finely diced, and 0.25 courgette, finely diced. Cook for five minutes, stirring occasionally, until the vegetables begin to soften.
- Add 500 grams lean steak mince and fry, stirring frequently, until the mince is browned all over. Season well to taste with Shetland sea salt and freshly ground black pepper.
- Add 2 tbsp tomato puree, 400 grams tinned chopped tomatoes, 1 tbsp Worcestershire sauce and 150 ml good quality beef stock. Reduce the heat and leave to simmer with the lid off, for approximately 15 minutes, or until the sauce is thick and reduced. Stir in 1 handful fresh basil leaves, torn and 1 tbsp fresh parsley, chopped.
- Spiralize 2 medium courgettes. You can serve them raw or place them into a colander and pour over a kettle of boiling water. This will take away the 'raw' taste without compromising their structure.
- Divide the courgette between four plates, top with a spoonful of bolognese and sprinkle with cheese, if desired. Serve immediately.
Nutrition
Calories: 315kcal | Carbohydrates: 13g | Protein: 29g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 375mg | Potassium: 1097mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1771IU | Vitamin C: 35mg | Calcium: 87mg | Iron: 5mg