Skip to main content

Light & Flavorful: Zucchini Noodles with Tomato Sauce and Lean Protein

 



Dive into the world of light and flavorful meals with our Zucchini Noodles with Tomato Sauce and Lean Protein recipe. This dish stands out as a nutritious, low-carb alternative to traditional pasta, combining the delicate taste of zucchini noodles with a rich, homemade tomato sauce and your choice of lean protein. Perfect for those looking to enjoy a satisfying meal without the heaviness, this recipe promises a delightful blend of textures and flavors that cater to health-conscious foodies and pasta lovers alike. Join us as we explore how to create this simple yet sophisticated dish that's sure to become a staple in your healthy eating repertoire.

Zucchini Noodles with Tomato Sauce and Lean Protein

Zucchini noodles, or "zoodles," have gained popularity as a low-carb, nutritious alternative to traditional pasta. They are not only versatile and easy to prepare but also pair wonderfully with a variety of sauces and proteins. This recipe features zoodles topped with a savory homemade tomato sauce and your choice of lean protein, such as chicken or tofu, making it a balanced, flavorful meal that's perfect for anyone looking to maintain a healthy diet without sacrificing taste.



Ingredients

  • For the Zoodles

  • 4 large zucchinis, spiralized
  • 1 tablespoon olive oil

For the Tomato Sauce

  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 garlic cloves, minced
  • 1 can (28 ounces) crushed tomatoes
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • Salt and pepper to taste
  • Red pepper flakes (optional, for heat)

For the Protein

  • 1 pound chicken breast, cubed (or firm tofu, pressed and cubed for a vegan option)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

  1. Prepare the Protein: Season the chicken or tofu with salt and pepper. Heat olive oil in a skillet over medium heat. Add the protein and cook until the chicken is thoroughly cooked or the tofu is golden and crispy. Set aside.

  2. Make the Tomato Sauce: In the same skillet, add another tablespoon of olive oil. Sauté the onion and garlic until soft and fragrant. Add the crushed tomatoes, oregano, basil, salt, pepper, and red pepper flakes if using. Simmer on low heat for 15-20 minutes, allowing the flavors to meld together.

  3. Cook the Zoodles: While the sauce simmers, heat a tablespoon of olive oil in another skillet over medium heat. Add the spiralized zucchini and sauté for 3-4 minutes, until just tender. Be careful not to overcook the zoodles, or they will become watery.

  4. Assemble the Dish: Divide the zoodles among plates. Top with the tomato sauce and then the cooked protein.

  5. Serve: Garnish with fresh basil or parsley if desired, and serve immediately.



Health Benefits

  • Low-Carb: Zucchini noodles offer a low-carb alternative to traditional pasta, making this dish suitable for those watching their carbohydrate intake.
  • High in Protein: Including a lean protein like chicken or tofu ensures this dish is satisfying and supports muscle repair and growth.
  • Rich in Vitamins: Zucchini is high in vitamins A and C, potassium, and antioxidants, making it beneficial for overall health.

Conclusion

Zucchini Noodles with Tomato Sauce and Lean Protein is not just a dish; it's a celebration of healthy eating that doesn't compromise on taste or satisfaction. This recipe brings together the light, refreshing texture of zoodles with the rich, comforting flavor of homemade tomato sauce, topped with your choice of nourishing lean protein. It's a testament to the fact that healthy meals can be both simple to prepare and deliciously fulfilling.

Perfect for those on a low-carb diet, looking for gluten-free options, or anyone aiming to incorporate more vegetables into their meals, this dish is versatile, nutritious, and sure to please any palate. It's an excellent way to enjoy a pasta-like experience without the heaviness of traditional noodles, making it ideal for a light lunch, a satisfying dinner, or a post-workout meal.

As you explore more health-conscious recipes, let this Zucchini Noodles with Tomato Sauce and Lean Protein inspire you to get creative in the kitchen. Remember, eating well is not about restrictions—it's about making smarter choices that nourish your body and delight your taste buds. Here's to many more meals that are as good for you as they taste!

Labels:

Comments

Post a Comment

Popular posts from this blog

Chicken 65

This is my favourite dish, i often prepare this as a side dish, it is very easy to prepare & gives restaurant taste... I got this wonderful recipe from "vahrehvah.com" , thanks to Mr. Vah Chef for sharing this recipe & video of preparation..!! INGREDIENTS: 1/2 tsp - Aji no moto(MSG) 2 lbs - Chicken-dark meat(boneless thigh meat) 1/2 - Bunch Coriander leaves-chopped 2 tsp - Cornflour 1/2 tsp each tsp Cumin seeds, Pepper powder,chilli powder,salt 4-5 number Curry Leaves-chopped 1 - number Egg 1 tsp - Garlic-chopped 1/2 tsp - Ginger-chopped Red Chili Sauce - as reqd 2 tsp - Ginger/Garlic paste 4-5 number Green Chilli Oil to fry 2-3 drops Red color(Optional) Spring Onions to garnish METHOD: To make the fried chicken pieces:- 1. Take chicken pieces in a non reactive bowl-(We use dark meat so that it is nice and juicy when fried.Add salt, Aji-no-moto,1 tsp ginger/garlic paste, pepper powder-pinch, cornflour and mix-Then add 1 egg and mix in completely-(Egg coats the meat a...
18 comments
Read more

Murg Malai Kabab

This wonderful recipe is from vahrehvah.com . Thanks to Mr. Vah Chef for sharing this recipe & video of preparation INGREDIENTS: 1 Lbs - Chicken breast 1 pinch - Cardamom powder 2 tbsp - Cheese 1 - Springs Coriander Leaves 1 tbsp - Corn flour 1 tbsp - Cream 1 tbsp - Curd 1 tsp - Ginger garlic paste 1-3 Green Chillies 1/4 tsp Meat tenderizer or raw papaya paste 1 tbsp - Oil 1 pinch - Pepper Powder 1 pinch - Salt METHOD: 1. Cut chicken breast to bite size pieces and dry them with paper towel and marinate with pepper powder, tenderizer and squeezed ginger garlic paste and keep in fridge for 30 min before adding to other marination 2. Second step is to make marination by making paste of mozzarella cheese, add curd ( thick ) or sour cream , cream corn flour, green chili and coriander paste, salt, oil, cardamom powder and mix well 3. Marinate the chicken with this marination and put in the fridge for another hr 4. Put on to skewer and put in the hottest possible setting on your oven ,if...
12 comments
Read more

Kadale kaalu usli

Ingredients: 1 cup Kadale KaaLu/Black Channa 3-4 Green Chillies 3-4 tbsp Grated Coconut 1/2 chopped Onion 1/2 tsp mustard seeds pinch of hing/asafoetida Curry leaves Coriander Leaves Lemon juice little Oil Salt Method: 1. Soak black channa over night in water and pressure cook them till they are soft & drain water and keep aside. 2. Heat a little oil in a pan add mustard seeds, curry leaves and a pinch of hing. 3. After the mustard seeds splutter, add in chopped green chillies and onions. Once the onions begin to turn golden brown, add in the cooked Channa and salt as per taste cook for few minutes. 4. Garnish it with grated coconut, coriander leaves and sprinkle lemon juice mix well and serve.
14 comments
Read more