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HANDS-ON: 10 MIN. // TOTAL: 10 MIN. // MAKES 3 CUPS

zucchini noodles

Zucchini has a mild flavor that pairs well with other ingredients—not to mention that you can just wash and spiralize it with the peel. Other veggies like sweet potatoes, butternut squash, and beets can be spiralized to make “noodles” too, but typically need peeling and a slightly longer cooking time.

1 tablespoon olive oil

3 cups zucchini noodles or spirals

Salt and black pepper

Heat a large skillet over medium-high heat. Add the oil to the pan; swirl to coat. Add the zucchini and cook, stirring frequently, for 2 minutes or until the noodles are just tender. Season lightly with salt and pepper. Serve or store in an airtight container in the refrigerator.

(SERVING SIZE: 1 CUP): CALORIES 64; FAT 5G (SAT 1G, UNSAT 4G); PROTEIN 2G; CARB 4G; FIBER 1G; SUGARS 3G (ADDED SUGARS 0G); SODIUM 172MG; CALC 2% DV; POTASSIUM 8% DV

where do you get veggie noodles?

BUY FRESH SPIRALS: Most grocery stores now offer several types of spiralized vegetables in the precut produce section.

MAKE YOUR OWN: Make veggie noodles by using a spiralizer or a vegetable peeler. Wash and dry the produce. If using a spiralizer, follow the manufacturer’s directions. If using a julienne peeler, make ribbons by peeling the zucchini lengthwise into strips, stopping at the inside part containing the seeds; discard the seeds.

3 cups “noodles” = 1 (10.7-ounce) package or 1 pound vegetables (before being trimmed and cut)

5 QUICK “NOODLE” BOWLS

Reheat 1 to 2 cups of the lightly seasoned zucchini, sweet potato, or other veggie noodles. Use the veggie noodles like you would spaghetti squash—pretty much anywhere you might use pasta! “Quick Spaghetti Squash Bowls” recipes (page 53) work well for most veggie noodles, as do these combinations!

SALMON TERIYAKI: Add cooked salmon + edamame + carrots + scallions + teriyaki sauce

LEMONY SHRIMP: Add sautéed shrimp + black beans + baby spinach + tomato + citrus or lemon vinaigrette

CHICKEN BLT: Add cooked chicken breast + tomato + wilted baby spinach + uncured bacon crumbles

TOFU CURRY: Add sautéed tofu + red bell pepper + sugar snap peas + curry sauce

BUILD YOUR OWN: Add 1/2 cup lean protein + 1 cup cooked or raw veggies + up to 3 tablespoons dressing, sauce, cheese, or other flavor extra