You are about to discover a delicious and healthy meal that perfectly fits into your clean eating lifestyle. This Turkey Bolognese with Zucchini Noodles offers a satisfying and flavorful experience without heavy carbs. It’s a fantastic way to enjoy a classic comfort food in a lighter way.
Key Ingredients & Substitutions:
- Ground Turkey: Use lean ground turkey for best results. Ground chicken is a good substitute.
- Crushed Tomatoes: Look for good quality, plain crushed tomatoes. You can use diced tomatoes if you prefer a chunkier sauce.
- Zucchini: Choose firm, fresh zucchini. Sweet potato noodles or spaghetti squash are excellent alternatives.
- Onion & Garlic: Essential for flavor. Use shallots for a milder taste.
- Herbs: Fresh basil and oregano add vibrancy. Dried herbs work if fresh are unavailable.
Ingredients:
For the Turkey Bolognese:
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 lb lean ground turkey
- 1 (28 ounce) can crushed tomatoes
- 1/2 cup water or low-sodium chicken broth
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and freshly ground black pepper to taste
For the Zucchini Noodles:
- 4 medium zucchinis, spiralized or peeled into ribbons
For Garnish (Optional):
- Fresh basil leaves, chopped
- A sprinkle of nutritional yeast for a cheesy flavor
How Much Time Will You Need?
- Total Time: 45 minutes
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Servings: 4
- Calories per serving: Approximately 350 calories
- Tools Needed: Large skillet or pot, spiralizer or vegetable peeler
Step-by-Step Instructions:
1. Sauté Aromatics
Heat olive oil in a large skillet or pot over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant.
2. Brown the Turkey
Add the ground turkey to the skillet. Break it up with a spoon and cook until it’s no longer pink, about 8-10 minutes. Drain any excess fat if necessary.
3. Simmer the Sauce
Stir in the crushed tomatoes, water or broth, dried oregano, dried basil, and red pepper flakes (if using). Bring the mixture to a gentle simmer. Reduce heat to low, cover, and let it cook for at least 20 minutes, allowing the flavors to meld. Season with salt and pepper to your taste.
4. Prepare Zucchini Noodles
While the sauce simmers, prepare your zucchini noodles. Use a spiralizer to create long, thin strands, or a vegetable peeler to make wide ribbons. You can gently sauté the zucchini noodles for 2-3 minutes or serve them raw if you prefer.
5. Combine and Serve
Divide the zucchini noodles among serving bowls. Spoon a generous amount of the turkey bolognese over the noodles. Garnish with fresh basil and nutritional yeast if desired.
Variation Ideas:
- Add diced bell peppers or mushrooms to the bolognese for more vegetables.
- Stir in a handful of fresh spinach at the end of cooking for an extra nutrient boost.
- For a different flavor profile, include a pinch of dried thyme or bay leaf in the sauce.
Storage Instructions:
You can store leftover Turkey Bolognese and zucchini noodles separately in airtight containers in the refrigerator for up to 3-4 days. Reheat the bolognese gently on the stovetop or in the microwave. Add the zucchini noodles only for the last minute of reheating to prevent them from becoming too soft.
Frequently Asked Questions (FAQ):
- Can you freeze turkey bolognese? Yes, the turkey bolognese sauce freezes very well. Store it in an airtight container for up to 3 months.
- Do you need to cook zucchini noodles? No, you can enjoy zucchini noodles raw. If you prefer them cooked, a quick sauté or steam for 1-2 minutes is usually enough.
- Is this recipe gluten-free? Yes, this recipe is naturally gluten-free as it uses zucchini noodles instead of traditional pasta.
- How do you prevent watery zucchini noodles? Avoid overcooking them. If you’re sautéing, cook them quickly over medium-high heat. You can also lightly salt them and let them sit for 10-15 minutes, then pat them dry before cooking.
- Can you make this recipe ahead of time? Absolutely! The bolognese sauce tastes even better the next day. Prepare it in advance and simply spiralize your zucchini noodles right before serving.
- Is this a good meal for meal prepping? Yes, it’s an excellent option for healthy clean eating recipes meal prepping. Just store the sauce and noodles separately.