Drying out the Noodles

Garlic Parmesan & Pesto Zucchini Pasta

Garlic Parmesan & Pesto Zucchini noodles
Garlic Parmesan & Pesto Zucchini Pasta

I’ve been on this 5:2 Diet for well over a year now and I have a pretty good handle on what specific foods are low in calories, and what foods are high in flavour for little volume. 

It’s funny then that this recipe idea hasn’t crept into my head beforehand. Zucchini has 17 astonishingly low calories per 100 grams – A super food for diet day cooking.  Garlic, Parmesan, Basil pesto & Chili flakes all pack flavour punches for very little calories because they can be used sparingly. I’ve had Basil Pesto pasta before and it delicious, so it wasn’t a huge leap to replace the Spaghetti with Zucchini Pasta.

I only had enough Zucchini to make about 300 grams of the pasta, so this recipe doesn’t deliver enough food to satisfy 2 people for lunch. You can increase the Zucchini Past to 600 grams and add another 1/2 tablespoon of Pesto and clove of garlic if you want this as a meal on its own for two if you wish. As it stands the recipe tips the scales at only 121 calories per portion. I’m serving this with a couple of grilled chicken tenderloins per person to bring the calorie count for the entire lunch to 200 calories each. Prawns would work just as well.

Garlic, Parmesan and basil Pesto Zucchinni Pasta
Garlic, Parmesan and basil Pesto Zucchinni Pasta

The small sample I’ve just eaten is so packed with flavour, I won’t need to add any additional seasoning to the tenderloins apart from the usual Salt and Pepper. I’ve also mentioned this before, but it’s worth repeating, 100 grams of raw chicken tenderloin is only 85 calories, so we are having just over two tenderloins each!

Garlic and Chili
Garlic and Chili

The Garlic and chili are added to 1 teaspoon of olive oil in a cold pan which is heated until the Garlic just starts to sizzle then the heat is turned off. The Garlic keeps cooking and becomes crispy and brown – delicious if slightly bitter. It wasn’t my original intention to have crispy garlic, but it was a pleasant mistake.

Ingredients
Ingredients 

Garlic Parmesan & Pesto Zucchini Pasta

Ingredients

300 grams Zucchini cut into pasta ribbons
1 tablespoon Basil Pesto
5 grams grated Parmesan Cheese
2 cloves Garlic roughly chopped
1/4 tsp Dried chilli flakes
1 tsp olive oil

Drying out the Noodles
Drying out the Noodles

Method

Put the pasta ribbons into a warm oven (140 C) on a flat tray to dry out. You only want to remove a little of the moisture not cook the Zucchini – 15 minutes should be fine, but keep an eye on it. Remove and allow to cool.
Add 1 tsp of olive oil to a cold frying pan. Turn the heat to high, and add the garlic and Chili Flakes. Cook until the garlic starts to Sizzle, and turn off the heat. Leave the Garlic and Chili to cool in the pan.
In a bowl, add the Zucchini, the cooled Garlic/Chili the tablespoon of Pesto and grate over 5 grams of fresh Parmesan, I use electronic scales and a Zester, eyeball a couple of tablespoons if you can’t weigh the Parmesan. 

Add the Parmesan cheese
Add the Parmesan cheese
That garlic is crispy and brown
That garlic is crispy and brown

 

The verdict? This was delicious. I wish I’d had more Zucchini and had just of bowl of it for lunch. It got the thumbs up from her indoors as well.

Garlic. Parmesan and Basil Pesto Zucchini Pasta
Serves 2
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121 calories
6 g
2 g
10 g
3 g
2 g
165 g
56 g
4 g
0 g
8 g
Nutrition Facts
Serving Size
165g
Servings
2
Amount Per Serving
Calories 121
Calories from Fat 90
% Daily Value *
Total Fat 10g
16%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 2mg
1%
Sodium 56mg
2%
Total Carbohydrates 6g
2%
Dietary Fiber 2g
7%
Sugars 4g
Protein 3g
Vitamin A
8%
Vitamin C
46%
Calcium
6%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 300 grams Zucchini cut into pasta ribbons
  2. 1 tablespoon Basil Pesto
  3. 5 grams grated Parmesan Cheese
  4. 2 cloves Garlic roughly chopped
  5. 1/4 tsp Dried chilli flakes
  6. 1 tsp olive oil
Instructions
  1. Put the pasta ribbons into a warm oven (140 C) on a flat tray to dry out. You only want to remove a little of the moisture not cook the Zucchini - 15 minutes should be fine, but keep an eye on it. Remove and allow to cool.
  2. Add 1 tsp of olive oil to a cold frying pan. Turn the heat to high, and add the garlic and Chili Flakes. Cook until the garlic starts to Sizzle, and turn off the heat. Leave the Garlic and Chili to cool in the pan.
  3. In a bowl, add the Zucchini, the cooled Garlic/Chili the tablespoon of Pesto and grate over 5 grams of fresh Parmesan, I use electronic scales and a Zester, eyeball a couple of tablespoons if you can't weigh the Parmesan.
Notes
  1. As mentioned in the blog, these quantities are only enough for a side. Double the portions for a main.
beta
calories
121
fat
10g
protein
3g
carbs
6g
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45degrees.co.nz http://www.45degrees.co.nz/

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