courgettes spaghetti bolognaise keto

Ingredients

• •600 g Zucchini
• •500 g Ground beef (15% fat)
• •300 g Tomato sauce
• •1 piece Onion
• •3 piece Garlic
• •2 tbsp Olive oil

Instructions

1. 1

   Prepare 4 medium zucchinis (about 800g total) by washing them thoroughly and trimming the ends. Use a spiralizer to create long, spaghetti-like noodles. If you don't have a spiralizer, use a julienne peeler for similar results.

2. 2

   Place the zucchini noodles in a colander, sprinkle with 1 teaspoon of salt, and toss gently. Let them sit for 15 minutes to release excess moisture. This crucial step prevents watery, soggy zoodles in your final dish.

3. 3

   While the zucchini drains, heat 2 tablespoons of olive oil in a large deep skillet over medium-high heat. Add 500g of ground beef and cook for 6-7 minutes, breaking it apart with a wooden spoon until fully browned.

4. 4

   Add 1 finely diced onion and 4 minced garlic cloves to the browned beef. Sauté for 3-4 minutes until the onions are soft and translucent. The garlic should be fragrant but not burned for optimal flavor.

5. 5

   Pour in 400g of crushed tomatoes (no sugar added), 3 tablespoons of tomato paste, and 150ml of beef broth. Stir well, scraping any browned bits from the bottom of the pan to incorporate maximum flavor into the sauce.

6. 6

   Season the bolognese with 1 teaspoon of dried oregano, 1 teaspoon of basil, 1 bay leaf, ½ teaspoon of salt, ¼ teaspoon of black pepper, and a pinch of red pepper flakes for subtle warmth.

7. 7

   Reduce heat to low and let the bolognese sauce simmer uncovered for 25-30 minutes, stirring every 5 minutes. The sauce should thicken considerably and develop a rich, deep flavor as it reduces slowly.

8. 8

   After the zucchini has drained for 15 minutes, gently squeeze small handfuls over the sink to remove as much liquid as possible. Pat dry with paper towels or a clean kitchen towel for the best texture.

9. 9

   Heat 1 tablespoon of olive oil in a separate large skillet over medium-high heat. Add the dried zucchini noodles and sauté for just 2-3 minutes, tossing constantly. They should be tender but still have a slight bite.

10. 10

    Remove the bay leaf from the bolognese sauce and taste for seasoning adjustments. The sauce should be thick, rich, and deeply flavored. Add more salt or pepper if needed to achieve perfect balance.

11. 11

    Divide the zucchini noodles among 4 serving plates, creating a nest shape. Top each portion generously with the hot bolognese sauce, ensuring a good meat-to-noodle ratio for optimal satisfaction in every bite.

12. 12

    Garnish with fresh basil leaves, a sprinkle of grated Parmesan cheese, and a drizzle of extra virgin olive oil. Serve immediately while hot. This keto-friendly dish has only 9g net carbs per serving—Italian comfort food guilt-free!

Nutrition Facts

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