At approximately 20 calories per cup, zucchini noodles are the answer to your pasta-lovin' prayers.
If you're looking to lighten up your favorite noodle dish, look no further. At approximately 20 calories per cup, zucchini noodles are the answer to your pasta-lovin' prayers.
How to make zoodles: Using a spiralizing tool, turn your zucchini or summer squash through until completely spiralized. Discard the core and cut the noodles into four- to six-inch lengths. Alternatively, if you do not have a spiralizing tool, use a vegetable peeler to peel the zucchini or squash into ribbons. Peel until you reach the center, then turn the zucchini and repeat. Continue until you have ribboned the whole zucchini and discard the core. One medium zucchini makes about two cups, serves one.
Dress up your plain bowl of zoodles with these recipes from Rodale's Test Kitchen and you'll barely even remember you're eating fiber-packed veggies instead of your usual white noods.
1. Lo Mein
In a bowl, whisk together 1 Tbsp low-sodium soy sauce, 1 tsp honey, and 1 tsp toasted sesame oil. Toss in 2 cups zoodles. Top with ½ cup shredded cooked chicken, ¼ cup thinly sliced red bell pepper, 2 Tbsp shredded carrot, 3 sliced shiitake mushrooms, and 1 sliced scallion.
Nutrition information (per serving): 260 calories, 27 g protein, 22 g carbs, 5 g fiber, 14 g sugar, 8 g fat, 2 g sat fat, 620 mg sodium
2. Breakfast Bowl
Toss 2 cups zoodles with 1 scrambled egg, 1 crumbled slice of cooked bacon, 2 Tbsp shredded cheddar cheese, and 1 tsp chopped chives.
Nutrition information (per serving): 192 calories, 15 g protein, 8 g carbs, 2 g fiber, 5 g sugar, 12 g fat, 4 g sat fat fat, 328 mg sodium
3. Spicy Peanut Sauce
In a bowl, whisk together 1 Tbsp natural peanut butter, 1 tsp low sodium soy sauce, and ½ tsp. sriracha. Toss in 2 cups zoodles, ¼ cup cucumber slices, 2 Tbsp shelled edamame, 1 Tbsp each chopped roasted peanuts and cilantro.
Nutrition information (per serving): 222 calories, 11 g protein, 16 g carbs, 5 g fiber, 7 g sugar, 14 g fat, 2 g sat fat fat, 313 mg sodium
In a bowl, toss together 2 cups zoodles, 1 cup halved multi colored cherry tomatoes, ½ cup halved fresh mozzarella balls (bocconcini), 2 Tbsp thinly sliced basil, and 1 Tbsp. balsamic vinegar. Season to taste with salt and plenty of freshly ground black pepper.
Nutrition information (per serving): 235 calories, 13 g protein, 15 g carbs, 4 g fiber, 11 g sugar, 14 g fat, 8 g sat fat, 641 mg sodium
In a bowl, toss together 2 cups zoodles, ½ cup thinly sliced mango, ¼ cup thinly slice white onion, 2 Tbsp chopped cilantro, 2 Tbsp. fresh lime juice, 1 Tbsp olive oil.
Nutrition information (per serving): 223 calories, 4 g protein, 24 g carbs, 4 g fiber, 17 g sugar, 15 g fat, 2 g sat fat, 21 mg sodium
6. Chicken Zoodle Soup
In a bowl, combine 2 cups zoodles, ½ cup shredded chicken, ¼ cup frozen peas and carrots, 1 Tbsp each dill and parsley, and ¼ tsp freshly ground black pepper. Pour 1½ cups boiling low sodium chicken broth, cover and let sit for 3 minutes. Add 1 tsp. fresh lemon juice.
Nutrition information (per serving): 230 calories, 33 g protein, 15 g carbs, 3 g fiber, 7 g sugar, 6 g fat, 1.5 g sat fat, 205 mg sodium
Toss 2 cups zoodles with ½ cup drained and rinsed chickpeas, ¼ cup baby arugula, ¼ cup chopped marinated artichoke hearts, and 1 Tbsp sundried tomato pesto.
Nutrition information (per serving): 319 calories, 11 g protein, 4 g carbs, 9 g fiber, 6 g sugar, 14 g fat, 3 g sat fat, 517 mg sodium