For me, hearing the word "pasta" conjures images of buttery, tomato-y goodness with aromas of basil, oregano and garlic... are you hungry yet? That or the scene in the Disney movie Lady and the Tramp, where two dogs with major crushes on each other are slowly munching on opposite sides of the same noodle which ends in a kiss.
Austin found an article by Lily Nichols, RD, who recommends trying a GEFU spirelli spiral slicer to make noodles out of a zucchini. I've tried using a regular potato peeler to turn a zucchini into a buttery tomato-y goodness and it failed, so I was a bit apprehensive but it turned out great!
Below is a side by side comparison of the nutrition info in 100g of wheat pasta from a supermarket and 100g of a sliced zucchini. The zucchini pasta is lower in calories, fat and carbs, and higher in fat soluble vitamins. While the wheat pasta beats zucchini in folate, thiamin and riboflavin, that's to be expected since pasta is enriched in these nutrients. The wheat also beat zucchini in protein but that can be remedied by the additional protein (chicken, cheese) we added to the meal. (*Note, there are not 1 servings per "container" in the zucchini, I just wanted to show the same serving size.)
Here's a "whole food" pasta recipe to help you get even more veggies in your day. Using the zucchini "pasta" in place of the traditional grain based version is also a great way to cut down on the calories for those interested in weight loss. That's currently what we are interested in so it was great for us.
- 3 medium green zucchini or yellow squash
- 1 cup chopped kale
- 1/2 green onion, chopped
- 1/2 bell pepper, diced
- 4 cups diced tomatoes
- 1-10 oz can tomato paste
- 1 tbsp chopped garlic
Optional: we added chicken breast for protein to this meal and I added low fat shredded cheese as well.
Recipe makes 2 servings at 2 cups per serving
1. Using the GEFU spiralizer...
2. Add all ingredients to a pot (except any optional meat or cheese), leave on low heat for approx. 20 minutes
Nutrition Facts for 1 serving:
232 calories, 51g carbs, 2g fat, 13.5g protein,