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Monday, 2 August 2021

Courgette / Zucchini Spaghetti : Low Carb


Courgetti recipes are a fun and nifty way to make quick and healthy meals for one (or more!). Eat hot or cold with your favourite grilled vegetables for lunch or dinner.

Ingredients
Serves One
100g/3½oz broccoli or Tenderstem* broccoli, cut into florets
200g/7oz cherry tomatoes, halved
½ tsp dried chilli flakes
1 tbsp extra virgin olive oil
1 very large courgette, spiralised (or 150g/5½oz courgetti)
10g Parmesan, or an alternative vegetarian hard cheese, finely grated
salt and freshly ground black pepper

Method
1. Preheat the grill to medium-high.
2. Toss the broccoli with the tomatoes, chilli flakes, oil and a generous amount of salt and pepper. Spread out on a baking sheet. Grill for 15 minutes, or until the tomatoes are blistered and the broccoli is slightly charred.
3. Put the courgetti into a microwave-safe bowl with plenty of salt and pepper. Cover with cling film, poke a few holes in the top and microwave for 2–3 minutes. If using store-bought courgetti, cook according to the packet instructions.
4. Stir in the broccoli and tomatoes with their juices. Mix in most of the Parmesan, sprinkling some over the top before serving.
Each serving provides
13g protein, 13g carbohydrates, 16g fat, 8.5g fibre and 1.2g salt.
Recipe Tips
This quick mix of broccoli, cherry tomatoes and chilli is great tossed with pasta or larger grains such as pearl barley or giant couscous.

If you don’t own a spiraliser you can make pasta-like ribbons by dragging the courgette down the largest hole of a box grater, repeatedly, in a single motion. You can also use a peeler to create wide strips, then slice each strip into thin "strings".

If you are following the low-FODMAP diet, and are sensitive to broccoli, reduce the amount or swap for a different veg of your choice.
Above from original idea here

*This recipe suggestion uses Tenderstem Broccoli but this can be substituted for 'ordinary broccoli florets'.

What is Tenderstem broccoli?
Tenderstem broccoli is the (perfectly natural) love child of Chinese kale and broccoli, star-crossed lovers of the vegetable world.
What does Tenderstem broccoli taste like?
A bit like broccoli but way better - it has a sweet, nutty flavour, similar to asparagus, all wrapped up in a gorgeous crunch.
What is the nutritional value of Tenderstem broccoli?
Tenderstem broccoli has many nutritional benefits. It's high in folates, plus it's a good source of fibre and protein.
Does it have different names?
Yes, Bimi, broccolini, (and Tenderstem) are trademarked names for the hybrid of Chinese Kale and broccoli.

Another recipe suggestion you may like is this Vegetable Frittata - see here


Dear reader, this blog offers a wide variety of articles and recipe ideas, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

33 comments:

Tom said...

...this is a favorite.

Bleubeard and Elizabeth said...

This sounds wonderful and looks great, too. I think I'll leave out the chili flakes if I make it, though. Thanks for the recipe.

J.P. Alexander said...

Se ve ricos Gracias por la receta. Te mando un beso .

Christine said...

Looks delicious.

aussie aNNie said...

why oh why do I read these recipes just before a meal I have made, am a lover of anything like this and love the recipe...thanks.

Angie's Recipes said...

That looks light yet flavourful and tasty.

sandy said...

The recipe sounds good and the photo looks delicious. Happy August to you.

Kay said...

I've wondered about making something like that but still haven't tried it. It does sound wonderful and delicious.

Margaret D said...

Looks tasty Jan.

Valerie-Jael said...

This looks so tasty! Have a great week, Valerie

Jo said...

That looks good.

Anne (cornucopia) said...

This looks delicious. I love zucchini.

CJ Kennedy said...

Waiting for Zucchini from the garden.

L said...

This sounds delicious, I’ve not tried zuicinni noodles yet, ๐Ÿ‘❤️

Teresa said...

Una buena receta. Besos.

Ygraine said...

Oh this looks SO delicious! And I really like courgettes!!๐Ÿ˜Š๐Ÿ˜Š
Many thanks for sharing...

Have a super week, dear friends!

Hugs xxx

Jeanie said...

I just noticed some wonderful zucchini in the market Saturday. I might have to pick some up next week. This looks good -- and healthy too.

Pam said...

Yum..that does look tasty.

Sandra Cox said...

Oh my. This looks delish. Thanks for sharing, Jan:)

Divers and Sundry said...

I'm not giving up regular noodles ;) but this recipe looks delicious!

peppylady (Dora) said...

It making my mouth water.
Coffee is on and stay safe

R's Rue said...

So delicious. I love it so much.

happyone said...

Looks and sounds very good!!

Rambler said...

Mmmmmm . . . that's tonight's dinner sorted, then. With a cheeky glass of Pinot Grigio Blush!

Francisco Manuel Carrajola Oliveira said...

Hummm deve de ser delicioso.
Um abraรงo e boa semana.

Andarilhar
Dedais de Francisco e Idalisa
Livros-Autografados

Sue said...

Mmn, not my favourite, but there's lots of other good stuff out therexx

Ananka said...

This sounds amazing. I do love courgettes :-D

https://linsartyblobs.blogspot.com said...

Looks delicious but I don't like courgette.

Lorrie said...

Oh this does look delicious - and a great way to use up the steady (and welcome) supply of zucchini from the garden.

Snowbird said...

How light and summery that looks.xxx

Pat @ Mille Fiori Favoriti said...

I have a spiralizer device and enjoy making zucchini spaghetti from time to time. It also use it to make sweet potato fries baked in the oven in spiral shape--very crispy and good!

Debbie said...

i have so many zucchini right now and i am always looking for good recipes. this sounds really good!!

sheila 77 said...

This is a great recipe using courgettes, tomatoes and broccoli, all vegetables which are completely available to vegetable gardeners just now. Thanks again for a great recipe.