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This new family favorite Zoodle side dish was inspired from BariatricEating.com. I just made a few adjustments to their recipe including adding more olive oil and less salt and saturated fat. It's creamy goodness will give all ages across the lifespan a good reason to eat their veggies! Besides being tasty and quick to prepare, it is low in cost making it another Cooking Healthy on a Budget recipe.
Yields 3 regular servings: or 6 bariatric smaller servings
Ingredients
2 medium Zucchini
2 Tablespoons Olive oil
1 teaspoon minced Garlic
1/4 cup Parmesan Cheese
1/2 cup Ricotta Cheese
pinch hot peppers, minced
Putting it all together
1) Spiralize the zucchini into Zoodles onto a plate. Use culinary sheers and snip the pile in 3rds to shorten the zucchini strands.
2) Heat the oil in a skillet. Add hot peppers and garlic. Add zucchini 'Zoodles' and stir to combine.
3) Stir in cheeses. Add fresh ground black pepper and a pinch sea salt. Turn off heat and cover until ready to serve. Season to taste with salt and fresh ground black pepper.
Enjoy as a healthy veggie side dish
Buon Appetito!
GardenCuizine Zoodles Alfredo Nutrition Data:
Good Source: Protein, Riboflavin, Vitamin B6, Folate and Potassium
Excellent Source: Vitamin C and Calcium
1/3 recipe regular serving: Calories: 193; Total Fat: 15g; Saturated Fat: 5g (24% DV); Monounsaturated Fat 8.2g; Polyunsaturated Fat: 1.3g; Sodium: 192mg; Total Carbohydrate: 7g; Dietary Fiber 1.4g (6% DV); Protein 9g; Vitamin A 456IU (9% DV); Vitamin C: 22mg (37% DV); Riboflavin: 0.3mg (18% DV); Vitamin B6: 0.3mg (15% DV); Folate: 44 mcg (11% DV); Calcium: 224mg (22% DV); Potassium 404mg (12% DV)
Blog post and photo collage Copyright (C)Wind. All rights reserved.
Zucchini and Onion
veggie side dish
Stir fried zucchini and onion direct from your garden or your local market makes a quick cooked vegetable that is easy to prepare and can be on the table in less than 20 minutes. This is one of our favorite veggie side dishes for dinner. We served it tonight with sea bass and freekeh.
Serves 3-4
Ingredients
2 medium zucchini
1/2 large onion
2 tablespoons canola, peanut or olive oil
a few drops hot sesame oil
1/2 teaspoon minced ginger
2 cloves minced garlic
salt and pepper to taste
Putting it all together
Simply rinse and slice the zucchini in 1/4-inch rounds. Peel and slice the onion. Heat oil in a wok or skillet; add zucchini. Stir fry for a few minutes, then add the onion. Stir until the veggies begin to brown. Season with salt and pepper. Push the veggies to the outer edges of the pan or wok and add the garlic and ginger. Stir to cook and incorporate flavors.
For a complete meal, serve hot with 3 to 4 ounces low fat protein and a serving of whole grain, such as freekeh, rice or quinoa.
Buon appetito!
Related Links
Zucchini: A Growing Guide
Photos and recipe blog post Copyright ©2014 Wind. All rights reserved.
