Recipes · Italian · Main Courses
Zucchini Noodles & Meatballs
One serving has 601 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (146%), zinc (103%), vitamin K (80%), pyridoxine (72%), phosphorus (67%) and selenium (58%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (422 g)
- Difficulty: Easy
- Diets: Ketogenic (Keto), Gluten-free, Low carb, High protein, Halal, Kosher
- Contains: beef, dairy
Ingredients
- 150 g Squash, summer, zucchini, includes skin, raw
- 150 g Beef, ground, raw
- 1 g Salt, table
- 2 g Spices, pepper, black
- 3 g Spices, oregano, dried
- 60 g KETO FRIENDLY CREAMY TOMATO SOUP, TOMATO
- 20 g Cheese, parmesan, grated
- 6 g Garlic, raw
- 20 g Onions, raw
- 10 g Basil, fresh
Method
- Wash the zucchini thoroughly and use a spiralizer to create noodles. Alternatively, use a vegetable peeler to create thin ribbons. Set aside.
- In a bowl, season the ground beef with salt, black pepper, and herbs. Add optional minced garlic and chopped onions for enhanced flavor. Mix well and form into small meatballs.
- Heat a skillet over medium heat. Cook the meatballs until browned on all sides and fully cooked through, approximately 8-10 minutes.
- In the same skillet, add the keto-friendly tomato sauce and let it simmer for 1-2 minutes. Add the zucchini noodles and gently toss them in the sauce until well-coated and slightly softened, about 2-3 minutes.
- Transfer the zucchini noodles and sauce to a plate. Arrange the cooked meatballs on top and sprinkle with grated Parmesan cheese. Garnish with fresh basil or parsley for added color and freshn
- Chef's Tips Don’t Overcook the Zoodles: Zucchini noodles cook quickly and can become mushy. Aim for a slightly crunchy texture. Flavor Boost: Garlic and onions elevate the dish, especially in the meatballs. Presentation: Garnishing with fresh herbs like basil or parsley not only adds color but enhances the dish’s aroma.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 601 kcal | 28% |
| Carbohydrates | 19.3 g | |
| Water | 276 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 37.5 g | 78% |
| Tryptophan | 0.11 g | |
| Threonine | 0.29 g | |
| Isoleucine | 0.39 g | |
| Leucine | 0.72 g | |
| Lysine | 0.58 g | |
| Methionine | 0.19 g | |
| Cystine | 0.05 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.42 g | |
| Valine | 0.5 g | |
| Histidine | 0.22 g | |
| Fat | 42.3 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.83 g | |
| Saturated | 15.1 g | |
| Trans-Fats | 0.18 g | |
| Cholesterol | 132 mg | |
| Calcium | 331 mg | 33% |
| Copper | 0.3 mg | 33% |
| Iron | 5.9 mg | 33% |
| Magnesium | 82.2 mg | 27% |
| Manganese | 0.83 mg | 46% |
| Phosphorus | 466 mg | 67% |
| Potassium | 1,122 mg | 24% |
| Selenium | 31.7 µg | 58% |
| Sodium | 1,623 mg | |
| Zinc | 8.3 mg | 103% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 7.9 mg | 57% |
| Pantothenic acid (vitamin B5) | 0.5 mg | 10% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 64.4 µg | 16% |
| Cobalamin (vitamin B12) | 3.5 µg | 146% |
| Choline | 113 mg | 27% |
| Vitamin A | 103 µg | 15% |
| Vitamin C | 30.8 mg | 41% |
| Vitamin D (D2 + D3) | 4.2 IU | 1% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 72.3 µg | 80% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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