Low-Carb “Spaghetti and Meat Sauce”

This is the type of recipe that can help you stay on your low-carb diet without feeling deprived. Instead of high-carb noodles, the sauce is served over low-carb spiralized zucchini (“zoodles”) or carrot noodles, or you can use shirataki noodles instead. 

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This family-friendly recipe is high in protein and it can get children to eat their vegetables, even if they don’t like vegetables. If you like, you can have your own low-carb noodles and cook a pot of regular whole-grain pasta for the rest of the family. 

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Here are some additional variations.

• Substitute canned or jarred pasta sauce for the oil, garlic, onion, and tomatoes
• Use 1-2 ounces of whole-grain pasta per person, or ½-1 cup of cooked pasta per person. It’ll be higher in carbs, but it provides whole grains
• Swap skinless chicken or shrimp for the lean ground turkey for another high-protein option

Recipe for Low-Carb Shirataki Spaghetti and Meat Sauce

Makes 4 servings

Ingredients

• 1 tablespoon of olive oil
• 2 cloves of garlic, sliced thinly
• 1 small onion, chopped
• 8 ounces of lean ground turkey or vegetable protein (TVP or TSP)
• 1 green pepper, chopped (optional)
• 6 to 8 ounces of mushrooms, sliced (optional)
• 2 14-ounce cans of crushed tomatoes
• 1 6-ounce can of tomato paste
• 4 cups of cooked vegetable noodles or drained and rinsed shirataki noodles
• 4 ounces of grated parmesan cheese (optional)

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Directions: 

1. Heat the olive oil in a pot. Add the garlic and onion, and cook for 4 minutes. Add the ground turkey or vegetable protein. If using ground turkey, cook, stirring often, until it is browned. 
2. Add the green pepper and mushrooms, and cook for another 3 minutes.
3. Add the canned tomatoes and tomato paste and bring to a boil. Lower to a simmer and cook for 10 minutes.
4. Serve over your choice of low-carb pasta. Sprinkle with parmesan cheese.

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Nutrition information per serving without cheese: calories: 180; calories from fat: 75; total fat: 9 g; saturated fat: 2.3 g; cholesterol: 40 mg; sodium: 450 mg; total carbohydrates: 16 g; dietary fiber: 4 g; sugars: 8 g; protein: 20 g

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Nutrition information per serving with cheese and mushrooms: calories: 320; calories from fat: 140; total fat: 15 g; saturated fat: 7 g; cholesterol: 63 mg; sodium: 727 mg; total carbohydrates: 21 g; dietary fiber: 5 g; sugars: 12 g; protein: 26 g

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