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