Recipes ofMy Healthy Chefe

Health Coach

I am helping people to shift some excess weight, and make it a lifestyle. Stress free changes to make your life easier with meals easy to manage.


Zucchini Spaghetti with homemade Bolognese sauce

Saturday, April 20, 2019
Total time
1 hour and 15 minutes
Preparation time
25 minutes

This classical family is on a different version with vegetable instead of the pasta. Served with a rich meaty sauce. Delicious healthy version

or115 grams of bacon, turkey, unprepared
or2 tablespoons of oil, olive, salad or cooking (27 g)
or1 large unit of onions, raw (150 g)
or1 large unit (7-1/4" to 8-/1/2" long) of carrots, raw (72 g)
or600 grams of naturally steam peeled diced tomatoes ( 1,5 or 2 tins )
or900 grams of beef, ground, regular, raw
or1 tsp of salt, table (6 g)
or0.8 tsps, ground of spices, pepper, black (2 g)
or50 grams of wine, white, dry, 11°
or20 grams of tomato paste, canned
or200 grams of button mushroom or cultivated mushroom, raw
or2 tsps, leaves of spices, oregano, dried (2 g)
or3 cloves of garlic, raw (9 g)
or1 cup, grated of cheese, parmesan, low sodium (100 g)
or7.5 leaves of basil, fresh (4 g)
or1200 grams of squash, summer, zucchini, includes skin, raw
In a large, heavy pot or Dutch oven, cook diced bacon over medium heat until crisp, stirring frequently, 5-6 minutes. Transfer to paper towels with a slotted spoon; set aside.
Add oil to pot and then add chopped onion, garlic and sliced carrots; cook, stirring frequently, until pan is nearly dry and vegetables are soft, 6-8 minutes. Add sliced mushroom, and Stir in tomato paste; cook 1 minute. Add beef, salt, pepper; cook, breaking up meat with a wooden spoon, until no longer pink, 3-5 minutes
Add wine; simmer, stirring often, until wine is reduced by half, about 5 minutes. Add tomatoes and reserved bacon; bring to a boil over high heat. Reduce heat to a low simmer; cook, uncovered, stirring occasionally, for 30 minutes (add a bit of hot water if necessary to keep meat and vegetables from sticking).
Simmer for another 5 minutes. Taste, adjust seasoning and serve.
Cut the zucchini in Spaghetti shape, Toss in a hot non stick pan with crushed garlic, salt, pepper and 1 spoon of olive oil. Take only 5 min in hot pan to cook and keep it al dente ( crunchy ) serve with the bolognese sauce on top, gratted parmesan cheese and fresh basil leaves
You can as well add dried basil in the process of cooking the bolognaise sauce
Nutritional information
Per 100 gPer portion (576 g)% DRI
Energy121 kcal695 kcal35 %
Fat9 g51 g78 %
Fatty acids, total saturated4 g20 g101 %
Cholesterol22 mg129 mg43 %
Sodium162 mg936 mg39 %
Carbohydrate3 g19 g6 %
Sugars2 g11 gremove
Fiber1 g5 g22 %
Protein7 g40 gremove