Aug 05, 2015 1:00 AM

Author: Libby Mitchell


3 Ways to Use Zoodles

Is your kitchen overrun with zucchini? If it isn’t yet, it will be soon as summer gardens reach their peak. Even if you don’t have a green thumb chances are you know someone trying to give the squash away. There are lots of ways to cook it: sauté, bake, or broil. Or, you try out one of the newest food trends – zoodles.

Zoodles are exactly what they sound like: pieces of zucchini cut to mimic pasta and prepared as such. You can also use them to change the texture summer salads. More and more people are trying zoodles as they try to go gluten free, embrace a paleo diet, or just attempt to add more vegetables into their eating habits.

Making zoodles is easy. You can use a mandolin or a vegetable spiralizer to get the desired shape and thickness. Don’t like zucchini? Beets, carrots, and any other hearty vegetable can be used as well. Below are three recipes to get you zoodling!

Garlic Parmesan Zoodles

Ingredients

Two medium zucchini

Salt

3 Tablespoons olive oil

¼ teaspoon red pepper flakes3 cloves of garlic

Grated parmesan cheese

Instructions

  1. Thinly slice garlic and cut zucchini into noodle shapes using a mandolin or spiralizer.
  2. Place a large skillet over medium heat on the stove and add the olive oil.
  3. Add the garlic and pepper flakes and cook until garlic is fragrant
  4. Add zucchini noodles and toss to coat in the oil. Cook for two to three minutes or until al dente.
  5. Remove the zucchini from the skillet and top with the parmesan. Season with salt and pepper. Serve.

Nutrition

Per serving (serves 2): Calories: 185; Fat: 14g; Carbohydrates: 10g;  Sugars: 3g;  Sodium: 474mg; Fiber: 3g; Protein: 6g

Three Bean Zucchini Salad

Ingredients

1 large zucchini

1 cup halved cherry tomatoes

1 bell pepper, chopped

¼ cup chopped red onion

½ can chickpeas, drained and rinsed

½ cup cannellini beans, drained and rinsed

3 Tablespoons finely chopped chives

For the dressing:

4 Tablespoons olive oil

2 Tablespoons lemon juice

1 Tablespoon balsamic vinegar

1 Tablespoon Dijon mustard

1 teaspoon minced garlic

Salt and pepper to taste

Instructions

  1. Spiralize zucchini using a mandolin or spiralizer.
  2. Toss the zucchini and the rest of the ingredients for the salad into a large mixing bowl.
  3. Combine all of the ingredients for the dressing in a bowl and whisk together. Pour over the zucchini salad and toss thoroughly to combine. Serve.

Nutrition

Per serving (7 total): Calories 146; Fat: 8g; Carbohydrates: 15g; Sugars: 3g; Sodium: 232mg; Fiber: 4g; Protein: 4g

Sesame Zucchini Noodles

Ingredients

3 or 4 medium zucchini

4 scallions, diced

Sesame seeds

For the sauce:

2 Tablespoons sesame oil

3 ½ Tablespoons soy sauce

2 Tablesppons rice vinegar

¼ cup creamy peanut butter

1 Tablespoon honey

1 Tablespoon grated ginger

2 teaspoons minced garlic

2 teaspoons hot sauce 

Instructions

  1. Spiralize zucchini using a mandolin or spiralizer.
  2. Whisk together all of the sauce ingredients.
  3. Pour sauce over zucchini noodles. Garnish with sesame seeds and scallions. Serve.

Nutrition

Per serving (6 total): Calories 147; Fat: 11g; Carbohydrates: 9g; Sugars: 4g; Sodium: 579mg; Fiber: 4g; Protein: 4g

Souce: Insprialized


Libby Mitchell

Libby Mitchell is the Social Media Coordinator for University of Utah Health Care. Follow her on Twitter @UUHCLibby.

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