After indulging on all the sweets and fat-enriched foods during the celebrations of Independence day and Raksha bandhan, it’s high time to eat something healthy and nutritious, that is low in carbs and sugar. When I spoke to my elder brother on the day of Raksha bandhan, he asked me to post some healthy recipes for diabetic people, so that they can enjoy wonderful delicacies, all while maintaining their health! So, I have done some research and prepared this easy to make recipe for people like him, who travel around the globe most of the time and this would be one of the best options to prepare by themselves, anywhere during their stay. Zucchinis are easily available in stores around the world and don’t require much time to cook. A very healthy meal choice for diabetic people. Zucchini will give you a great deal of vitamins and minerals when you consume it in its steamed form. It has a very high moisture content so it deeply satiates your cravings. Zucchini is very effective for diabetic people as the B complex in the presence of zinc and magnesium helps in breaking down the sugars in your body.
Hey, don’t get scared; healthy food doesn’t necessarily need to be plain, unflavored and tasteless. Here is the recipe for the delectable, succulent and wholesome Zoodles!
Yes, you read it right! Zoodles aka Zucchini noodles are the best alternative to pasta if you’re after something lighter with a similar texture and consistency. They are low-carb, low-cal, vegetarian (you can also make it vegan) and gluten-free. Zucchinis are perfect for people who are determined to shed those extra pounds. As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape in the long run. When prepared along with the other vegetables, these zoodles make a very colorful meal; being especially appealing to the eye. You may even find that people prefer this choice of noodles to the traditional pasta.
Zucchini noodles work great to make rainbow salads and soups with beets, carrots etc. Very fun for kids too, as they love eating spiralized veggies. A very easy and healthy lunch box meal for kids. You can create your own nutritious choice of meals, when you have a spiralizer handy. If you use a lot of vegetables in your diet and you don’t have a spiralizer, then try buying one, it’s worth it! You can use it for zucchinis, sweet potatoes, cucumbers, beets, carrots, squash and many other vegetables. It’s a very simple way of making your meals fun and enjoyable!
You can purchase the spiralizer from the link below:
If you don’t have a spiralizer, you can also use julienne peeler that does pretty much the same thing, to an extent. This recipe is a smart alternative if you’re trying to eat better but don’t want to completely cast away your beloved foods. Zucchini noodles can be enjoyed raw in salads or on their own, but you can also boil, sauté, and microwave them to make them more tender and reminiscent of actual pasta.
Zoodles- Zucchini noodles recipe:
You can cut spiral noodles using a spiralizer. Press the zucchini against the blade of the spiral slicer and crank the handle of the machine. As you wind the handle and press on the zucchini, thin spirals should come out of the other end of the blade. Well, you can even buy the readily available zucchini noodles from your local supermarkets, to keep it simple.
Heat some olive oil in a wok and add minced garlic to it.
Sauté it for two minutes and then add finely chopped onions. Let the onions fry till they turn translucent.
Add in some finely chopped tomatoes. I had some cherry tomatoes in the refrigerator that were lying there for the past few days, so I halved them and used them for my recipe. Cherry tomatoes don’t need to be cooked completely, thus it helped this recipe to be quick and easy.
After the tomatoes are cooked partially, add some red chili sauce and salt to it. Being South Indians, we like to eat spicy food, so I added some chili sauce. But feel free to leave out the chili sauce, if you have people that are intolerant to spices or if you are preparing it for younger kids.
Add in finely chopped bell peppers. I always try to make my food look colorful, so I often use colored bell peppers in my cooking. But you can use any variety of bell peppers you want. They make the dish more scrumptious. You can also add other vegetables like broccolis, asparagus or brussels sprouts as per your choice and availability in your local grocery store.
Add zucchini noodles into the wok and cook for 10-12 minutes. The exact amount of cooking time will vary depending on how soft you want the zucchini noodles and how dry they are when you start. However, I cooked them for 10 minutes till they were soft and tender. Add some salt to taste. Zucchini leaves water once it starts cooking. So, don’t add any extra water to cook. If you want to make it less juicy or dry, you can make it in the oven. Just sauté the vegetables in a sauce pan and toss it on top of your zucchini noodles that are placed in a casserole or baking tray and keep it in the oven. Bake it in the oven at 350 degrees F for 10 minutes or more if you want them super tender. I cooked them till they were al-dente. Don’t overcook them, lest they’ll break and fall apart.
Add in some grated parmesan cheese and turn the heat off. Parmesan cheese creates a savory garnish on top. But if you want it as a total low calorie meal, skip adding it. If the finished recipe sits for too long, it gets a little watery. So, prepare it just before you plan to serve it.
Serve it hot and enjoy 🙂
You can also prepare these Zucchini noodles in other sauces like arrabiata, alfredo and pesto. Click here to see the recipe for the sauces!
| Prep Time | 10-15 minutes |
| Cook Time | 20 minutes |
| Servings |
people
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- 6-7 cloves of garlic minced
- 1 medium sized onion finely chopped
- 1 medium sized tomato finely chopped or 10-12 cherry tomatoes halved
- 1/2 cup of bell peppers finely chopped
- 2 tbsp of red chili sauce (optional)
- salt to taste
- 2 tbsp of olive oil
- 4 small zucchini cut into noodle shape strands or spirals
- 2 tbsp of Parmesan cheese grated (optional)
Ingredients
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- Heat olive oil in a wok and add minced garlic to it.
- Sauté it for two minutes and add in finely chopped onion.
- Fry the onions till they turn translucent.
- Add in tomatoes (chopped or halved if using cherry tomatoes).
- After the tomatoes are cooked partially, add some red chili sauce and salt to it
- Add in chopped bell peppers and cook for another two minutes.
- Add zucchini noodles and cook for few minutes till they are tender. Don't overcook them, lest they'll break and fall apart.
- Add in some grated parmesan cheese (optional) and turn the heat off.
- Serve it hot and enjoy 🙂
