Thursday, September 15, 2016

[Healthy_Recipes_For_Diabetic_Friends] Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar


Beef and Kale Ragu with Aglio e Olio Zucchini Noodles - 28.5g Carbs, 7.3g Fiber, 10.2g Sugar

Servings: 4

5 medium zucchini
kosher salt
1 Tbsp fennel seed
1 lb ground beef, preferably grass fed beef
1 onion, finely chopped
1 large carrot, finely chopped
2 celery stalks, finely chopped
2 tsp finely minced garlic
2 Tbsp tomato paste
28 oz San Marzano whole tomatoes
1 lb kale, stems and ribs removed, leaves chopped
Extra virgin olive oil
1 tsp red pepper chili flakes
1/4 cup chopped parsley
Sea salt such as Maldon
Freshly cracked pepper

Trim one end of each zucchini and insert flat end into a spiralizer and turn to create noodles. Noodles will be extremely long, so I suggest to cut the noodles approximately to 7-inch lengths. Place noodles in a colander and sprinkle 1 tbsp salt. Gently mix to ensure salt is coated all over noodles, which will help draw out and remove excess moisture from the zucchini. Set aside and let noodles drain over a dish.
   In a medium dry skillet over medium low heat, toast fennel seeds for a few minutes. Keep shaking the pan to prevent the seeds from burning. Remove from heat and set aside. (Optional: If you want even more flavor, crush seeds in a mortar and pestle to release the oils.)

In a large dutch oven over medium heat, sauté beef and fennel seeds, breaking meat apart using a wooden spoon for 5 minutes. Meat with begin to brown and fat will render out, about 5 minutes. Skim excess fat and discard.

Add onion, carrots, celery, 1 tsp minced garlic and tomato paste. Season with 1 tsp salt. Stir occasionally over 20 minutes over low heat. Squeeze whole tomatoes by hand into pot and with juice and chopped kale. Simmer on low for 10 minutes.

Meanwhile, drain zucchini noodles and pat dry with paper towels to remove as much water as possible. In the same medium skillet heat 1 tbsp olive oil over medium-high heat. Add 1 tsp minced garlic, chili flakes and noodles. Stir fry for 3 to 5 minutes until garlic is softened and noodles are al dente.

Spoon ragu over noodles and garnish with parsley, sprinkle of Maldon sea salt, black pepper and a drizzle of olive oil.

Nutrition From:
Servings: 5
Serving Size: 592 g
Nutrition per Serving: 302 Calories, 60 Calories from Fat, 6.6g Total Fat, 2.3g Saturated Fat, 0g Trans Fat, 81mg Cholesterol, 183mg Sodium, 1910mg Potassium, 28.5g Total Carbs, 7.3g Dietary Fiber, 10.2g Sugars, 35.1g Protein
Vitamin A 372% - Vitamin C 288% - Calcium 20% - Iron 113%
Nutrition Grade: A

Good points:
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in phosphorus
    High in potassium
    High in riboflavin
    High in selenium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin B12
    Very high in vitamin C
    High in zinc


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