Zucchini “Pasta” with Turkey Sausage Bolognese

I would like to give one very enthusiastic high five to the person who first figured out that you could shred certain vegetables into long skinny “noodles” and serve them as a pasta substitute. One cup of cooked spaghetti noodles is about 200 calories. One cup of cooked zucchini – depending on how you make it – can weigh in at about 60 calories. That’s 70% less calories! Ho-ly cow, my friend. My waistline is forever in your debt!

Using turkey sausage instead of a pork-based sausage also helps save on the fat and calorie content of this dish. There is no butter whatsoever and only 3-4 Tbsp. of olive oil went into sautéing the zucchini pasta.

Ingredients:

  • 1 lb. ground Italian Turkey Sausage (hot or mild, your preference)
  • 2 carrots
  • 2 stalks of celery
  • 1 small onion (about 1 c chopped)
  • ½ c. white wine
  • 1 Tbsp. minced garlic
  • 1 large can (28 oz.) of chopped tomatoes with puree
  • Salt and pepper (for seasoning)
  • 2 Tbsp. Italian herbs (any dried Italian herbs that you’ve got on hand – basil, oregano, rosemary, etc. I used the one that I have from the grocery store which is an “Italian herb blend”.
  • Grated Parmigiano Reggiano cheese, to garnish. (optional)
  • Crushed red pepper, to garnish. (optional)
  • Zucchini “pasta” (see recipe here)

Directions:

  • Heat a sauté pan over medium high heat and cook the sausage until almost completely cooked through. Drain any excess fat (if necessary) and set aside in a bowl.
  • If you have a food processor, roughly chop the carrots, celery, and onion into large chunks.  Add to the food processor and use the “chop” function for about 10 seconds, or until everything has been cut down into tiny bits (the equivalent of a “fine dice”).  If you do not have a food processor, dice the carrots, celery, and onion into small, small, pieces.  Think “minced”.
Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste

Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste

  • In the same sauté pan that you prepared the sausage, reduce the heat to medium. Add the onion, carrots, and celery. Season with salt and pepper. Cook over medium heat until they begin to soften (about 5 minutes).
  • Add the 1/2 c. of white wine to the pan. Quickly, begin to scrape the bottom of the pan, loosening any of the brown bits that have begun for form on the bottom. (This process of adding a bit of liquid to a hot pan and scraping the brown bits from the bottom is called “deglazing the pan”. The brown bits are where much of the tasty flavor comes from and so it’s important to scrape them from the bottom of the pan so they can be incorporated into the dish!)
  • Add the garlic to the pan and stir to incorporate. After about 30 seconds, add the cooked Italian sausage back to the pan and immediately add the can of crushed tomatoes and the Italian herbs to the pan as well. Stir everything and reduce the heat so that you being the sauce to a very slow simmer.
Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste

Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste

  • Simmer for at least 15 minutes before serving. I let mine simmer for over an hour (while I watched some Netflix) so the flavors could really meld.
  • While the sauce is simmering, go ahead and prepare your zucchini pasta. It cooks quickly so if you’ve already cut your zucchini ribbons you’ll only need about 5 minutes to cook it.
  • Plate your zucchini pasta in a bowl, ladle the Bolognese sauce on top, and garnish with some grated Parmigiano Reggiano cheese and crushed red pepper.
Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste

Zucchini Pasta with Turkey Sausage Bolognese, Photo Credit: Accounting for Taste