Zucchini pasta to diet 5 times differently

Are you dreaming of a plate full of pasta in your diet? Nothing is impossible! We will teach you how to prepare a low-calorie version of zucchini in five different variations.

Production

To make zucchini noodles, you can use a knife, a regular potato peeler, a grater, a spiralizer or a special "julienne" peeler, which you use to slice the vegetable into thin noodles.

3 preparation methods

1. In a saucepan - fill a medium-sized saucepan 2/3 full of water and bring to the boil. Then add a pinch of salt and the zucchini noodles and cook until soft, about 2 minutes. Once cooked, drain the noodles and serve.

2. In the microwave - in a microwave-safe bowl, toss the zucchini noodles with a tablespoon of olive oil, cover with a lid and cook on high power for about 2 minutes. When they are soft enough, drain off the excess water and serve.

3. In a frying pan (the tastiest option) - pour 2 tablespoons of oil suitable for cooking into the pan and heat over medium-high heat. Add zucchini noodles and sauté for 6 - 8 minutes until softened, then serve.

5 recipes with zucchini pasta

1/ Chicken broth with zucchini noodles

A simple soup full of vitamins.

Ingredients for 6 servings

• zucchini noodles from 2 - 3 smaller zucchini
• 2 cups of cooked chicken cut into pieces
• 1 diced onion
• 2 cloves of garlic
• 1 and a half cups carrots (peeled, diced)
• 1 cup celery (peeled, diced)
• 8 cups chicken broth
• 2 teaspoons chopped fresh or half teaspoon dried thyme
• 1/4 cup chopped fresh parsley
• salt and pepper to taste

Directions

Place the chopped chicken, crushed garlic, carrots, celery in a soup pot, pour in the chicken broth, season with salt and pepper and bring to a boil. Then turn down the heat and cook for about 30 minutes, until the vegetables are soft. Once cooked, stir in the zucchini noodles, thyme, parsley, simmer for a few minutes and serve.

Nutritional values per 1 serving

• 214 kcal
• Protein 25,5 g
• Carbohydrates 11 g
• Fat 5 g

2/ Spaghetti with bolognese sauce

A little bit of Italy with a serving of protein from beef.

Ingredients for 5 servings

• zucchini noodles from 5 medium zucchini
• 1 onion finely chopped
• 2 cloves of garlic
• 500 g of high-quality ground beef
• 400 g fresh or tinned tomatoes
• dried Italian herbs to taste - oregano, rosemary, sage, basil
• salt and pepper to taste
• 3 tbsp olive oil suitable for cooking
• a little grated Parmesan cheese (can be omitted)

Procedure

In a large saucepan, fry the chopped onion and crushed garlic in oil, add the minced meat and fry. Stir in the chopped tomatoes, season with herbs, salt and pepper and simmer for about 15 minutes. Pour the bolognese sauce over the prepared zucchini spaghetti, sprinkle with a little grated parmesan cheese and serve.

Nutritional values per 1 serving

• 318 kcal
• Protein 30 g
• Carbohydrates 13 g
• Fat 17 g

3/ Noodles with meatballs

An unusual variant with chicken meatballs.

Ingredients for 3 servings

• zucchini noodles from 3 medium zucchini
• 510 g minced chicken breast
• 2 eggs
• 1/3 cup wholemeal breadcrumbs or ground oatmeal
• 2 teaspoons oregano
• 3 teaspoons crushed garlic
• 1/2 cup finely chopped red onion
• 50 g grated (goat) cheese
• 6 bush tomatoes
• 1/2 cup tomato puree
• salt and pepper to taste
• olive oil spray suitable for cooking

Procedure

Preheat the oven to 180°C and line a baking tray with baking paper. In a bowl, mix the minced chicken breasts, eggs, wholemeal breadcrumbs, 1 tsp oregano, 1 tsp crushed garlic, onion, cheese and season with salt and pepper. Form the mixture into 12 golf ball-sized balls, transfer to a baking sheet and bake for 18 to 20 minutes. Cut the tomatoes into small pieces and set aside. Spray a deeper pan with oil, add the rest of the garlic and oregano and fry briefly. Stir in the chopped tomatoes and tomato paste, cover with a lid and simmer over a low heat for 8-10 minutes. Divide the zucchini pasta among plates, top each portion with 4 meatballs, pour the tomato sauce over the top and serve.

Nutritional values per 1 serving

• 214 kcal
• Protein 50 g
• Carbohydrates 19 g
• Fat 13 g

4/ Pasta with prawns

Just right for all seafood lovers

Ingredients for 4 servings

• zucchini noodles from 4 medium zucchini
• 450 g peeled, cleaned prawns
• 2 cloves of crushed garlic
• half a teaspoon of paprika (spices)
• 1/4 cup chicken stock
• juice of 1 lemon
• salt and pepper to taste
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• 2 tablespoons clarified butter (ghee)

Procedure

Heat the butter in a deeper pan, add the prawns, season with paprika and garlic and sauté for 2 - 3 minutes. Then pour in the chicken stock and lemon juice, season with salt and pepper and simmer for about 2 minutes. Stir in the prepared zucchini noodles and serve garnished with parmesan cheese and fresh parsley.

Nutritional values per 1 serving

• 214 kcal
• Protein 27 g
• Carbohydrates 7,8 g
• Fat 8,6 g

5/ Noodles with chicken and noodles

Quick version with tomatoes and fresh herbs.

Ingredients for 2 servings

• zucchini noodles from 2 medium zucchini
• 230 g diced chicken breast
• 1 clove of crushed garlic
• 1/3 cup finely chopped onion
• 200 g fresh or canned tomatoes
• 1 tablespoon chopped fresh basil
• salt and pepper to taste
• 1 tbsp olive oil suitable for cooking

Procedure

Heat the oil in a deeper frying pan, add the chicken, season with salt and pepper and fry for 3-5 minutes. Then stir in the chopped onion and garlic, let it brown and finally stir in the chopped tomatoes. Bring to the boil, then turn down the heat and cook for 5 minutes. When the time has elapsed, add the chopped basil, simmer for 5-10 minutes and season with salt and pepper if necessary. Pour the tomato sauce over the zucchini pasta with the chicken and serve.

Nutritional values per 1 serving

• 272 kcal
• Protein 32 g
• Carbohydrates 22 g
• Fat 8 g

[Image and information sources: blog.fablunch.com,livinglovingpaleo.com, glutenfreehomestead.com, bodybuilding.com,damndelicious.net, inspiralized.com]