Low Calorie Vegetable Bolognese

Low calorie Vegetable Bolognese

Low Calorie Vegetable Bolognese
Low Calorie Vegetable Bolognese

This Low calorie vegetable Bolognese has been on my radar for some time. I found the original recipe here  http://eatwithinyourmeans.com/vegetable-bolognese/ and have subscibed to the follow up comments to see if they are all as positive as the first few I read. Fortunately they have all been screamingly positive.

 

Zucchini Noodles
Zucchini Noodles

I’m serving this sauce with Zucchini Noodles. I’ve taken two Zucchini and run them through julienne blade of my mandoline, I ended up with 120 grams zucchini (about 20 calories)

Low Calorie Vegetable Bolognese
Low Calorie Vegetable Bolognese

I’ve deviated from the recipe quite a bit, so I’ll consider the original an inspiration for this recipe. I will make the original one day, but this is a stunning Bolognese that stands on it’s own, so lets get the ingredients list on the page.

Low Calorie Vegetable Bolognese
Low Calorie Vegetable Bolognese

Low Calorie Vegetable Bolognese

Ingredients

70 grams red onion
100 grams carrots
150 grams zucchini
150 grams parsnip
100 grams mushroom
3 cloves garlic
400 gram tinned tomato chopped (Italian style if possible)
80 Grams grated Mozzarella cheese
1/2 tsp beef stock powder (or vegetarian substitute)
1 tsp Worcester sauce
1/2 tsp chilli flakes
1 tsp mixed Italian herbs (dry)
120 grams julienned zucchini for the noodles

Method

Grate the first 6 ingredients and add to a non stick frying pan. Cook over a medium heat until reduced in bulk by about a third. You want to get a good amount of the moisture out but not dry the mix completely. You will need to stir this occasionally or the mixture will stick.

Into the non stick pan raw
Into the non stick pan raw

Add the rest of the ingredients (except the julienned Zucchini and cheese) , mix then season with salt and pepper to taste. Cook for a further 5 – 10 minutes until the mixture is thick, like a meat bolognese. 

This is what the finished product should look like
This is what the finished product should look like

Place the Zucchini noodles on a parchment lined baking tray and put into a preheated 180 C oven for 10 minutes to warm through.

Low Calorie Vegetable Bolognese
Low Calorie Vegetable Bolognese

Put 1/2 the noodles on each plate, top with half the Sauce mixture, then top with cheese.

Turn the oven to Grill (broil) and melt the cheese.

 

Low Calorie Vegetable Bolognese
Low Calorie Vegetable Bolognese –  This is a full plate of food

Low Calorie Vegetable Bolognese

Low calorie Vegetable Bolognese
Serves 2
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290 calories
38 g
32 g
10 g
16 g
6 g
592 g
332 g
18 g
0 g
4 g
Nutrition Facts
Serving Size
592g
Servings
2
Amount Per Serving
Calories 290
Calories from Fat 91
% Daily Value *
Total Fat 10g
16%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 32mg
11%
Sodium 332mg
14%
Total Carbohydrates 38g
13%
Dietary Fiber 10g
41%
Sugars 18g
Protein 16g
Vitamin A
216%
Vitamin C
122%
Calcium
31%
Iron
13%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 70 grams red onion
  2. 100 grams carrots
  3. 150 grams zucchini
  4. 150 grams parsnip
  5. 100 grams mushroom
  6. 3 cloves garlic
  7. 400 gram tinned tomato chopped (Italian style if possible)
  8. 80 Grams grated Mozzarella cheese
  9. 1/2 tsp beef stock powder (or vegetarian substitute)
  10. 1 tsp Worcester sauce
  11. 1/2 tsp chilli flakes
  12. 1 tsp mixed Italian herbs (dry)
  13. 120 grams julienned zucchini for the noodles
beta
calories
290
fat
10g
protein
16g
carbs
38g
more
45degrees.co.nz http://www.45degrees.co.nz/

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