Shirataki Spaghetti Bolognese
Try a low-calorie version of comfort-food-favorite Bolognese, made healthier with plentiful vegetables and shirataki spaghetti.
Traditional spaghetti Bolognese is delicious, but it packs a caloric wallop. This recipe cuts back on the calories without skimping on flavor by relying on extra veggies – pulverized in the food processor, so you can skip some of the chopping. Plus, the still rich and creamy sauce gets served on extremely low-calorie tofu shirataki noodles, which you’ll find in your grocery store’s refrigerator section.
To make this recipe you will need a sharp knife for chopping veggies, a large skillet, a food processor or blender and a pan cooking the spaghetti.
Nutrition information (per serving)*: Total Fat (11g); Carbohydrates (55g); Sodium (924mg); Sugar (14g); Fiber (6g); Cholesterol (50mg); Protein (22g)
1/2-pound lean ground beef
Salt and freshly ground pepper, to taste
1 cup chopped onion (from half a medium onion)
2 ribs celery, roughly chopped
2 carrots, peeled and roughly chopped
1 cup sliced mushrooms
2 cloves garlic, smashed
1 tsp. chopped fresh thyme (or 1/4 tsp. dried)
1 tsp. chopped fresh oregano (or 1/4 tsp. dried)
2 tsp. olive oil
1 (28-oz.) jar store-bought spaghetti sauce
1/4 cup heavy cream (optional)
2 (8-oz.) packages spaghetti-style tofu shirataki noodles
Parmesan cheese, for sprinkling
1. Cook Beef
Heat a large skillet over medium heat. When hot, add the beef, season with salt and pepper and cook, stirring occasionally and breaking the meat up until no pink remains. Transfer to a paper towel-lined plate and set aside.
2. Cook Vegetable
Meanwhile, whirl the onion, celery, carrots, mushrooms, garlic, thyme and oregano in a food processor until very finely chopped. When the meat is done, add the olive oil to the pan, then add the vegetables. Season with salt and pepper, then cook and stir until soft, about 10 minutes.
3. Add meat, sauce and cream
Add the meat, the sauce and the cream (if using), and simmer together for another 10 minutes.
4. Cook shirataki spaghetti
When ready to serve, heat the shirataki spaghetti according to package directions, rinsing well.
5. Combine with sauce and add cheese
Toss with the sauce and serve hot, sprinkled with Parmesan cheese.
- For a spicy sauce, add a pinch or two of red pepper flakes to the pan when you add the vegetables. Chili peppers contain natural compounds called capsaicinoids, which have anti-inflammatory properties.
- You can make the sauce ahead. Before combining with the spaghetti, cool and store in the refrigerator up to 3 days.
- Shirataki noodles are a Japanese noodle made of yam root that may come with different names such as, miracle noodles, glucomannan noodles, konjac noodles or konnyaku noodles. You’ll want to look for a type that is made of yam root and tofu. These noodles will make you feel fuller and the tofu adds a good source of protein. Just make sure to drain and rinse very well before following package directions for cooking.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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