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Zoodles Recipe: A Must-Try, Mouth-Watering, and Low-Carb Speciality

zoodles being made in the spiralizer

Takeaway:

Zoodles are noodles made from zucchini. They’re a healthy way to enjoy all sorts of pasta and noodle dishes while reducing carb and gluten intake. Plus, they have the added benefit of all the vitamins and minerals found in zucchini.

What Are Zoodles?

Zoodles are an easy-to-make variety of noodles that doesn’t involve any wheat or flour. They are made solely from zucchini. Yes, that’s right, a noodle that is actually 100% vegetable. They look very similar to regular noodles, so they can be used to replace spaghetti, linguine, or even egg or rice noodles.

How Healthy Are Zoodles?

Really healthy! Zucchini has virtually no fat and is full of necessary nutrients, including:

  • Iron
  • Vitamin C
  • Vitamin A
  • Potassium
  • Small amounts of fiber and calcium

Regular Noodles vs. Zoodles

Why might you want to have zoodles instead of regular noodles? Regular noodles are basically a carb fest. If you’re on a low carb diet, you may have had to cut out pasta completely. Pasta is also made with wheat, so it is generally unsuitable for people on a gluten-free diet.

Zoodles are very low in carbs, only offering around 3g carbs per 100g of zucchini. Compare that with around 74g of carbs in 100g of wheat-based spaghetti.

a person eating zoodles

What Is the Healthier Choice?

If you need to bulk up on carbs for any reason, then there’s no reason why standard pasta wouldn’t be the ideal choice. However, for most people, zoodles tick all the boxes: tasty, low in fat, low in carbs, high in essential micronutrients, and low in sodium. Zoodles win out almost every time.

How to Make Zoodles

If you want to know how to make zoodles, you’ve come to the right place. Zoodles are surprisingly easy to make.

The quickest and simplest way is to use a spiralizer. This is a widely available kitchen tool that allows you to simply pop the zucchini in and turn the handle, instantly creating beautiful, even zoodles.

You can also use a vegetable peeler in long, straight pulls down the side of the zucchini. This makes wider zoodles, suitable to use in the place of linguine.

Can You Freeze Zoodles?

Yes, you can freeze zoodles! Zucchini pasta is easy to store. Either spiralize your zoodles and bag and freeze them immediately or place them in a colander and sprinkle salt on them. Leave your zoodles for half an hour. The salt will draw out excess moisture, which will drip away. Bag them, freeze them, and when you defrost them (at room temperature) to use in your favorite recipe, they will have a slightly firmer texture than the non-salted zoodles.

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DIY Zucchini Noodles Recipe: Cheesy Chicken with Creamy Zoodles

The great thing about zoodles is that you can use them instead of more conventional noodles in just about any recipe. Zucchini noodles recipes don’t have to be vastly different from standard noodle recipes- just don’t cook zoodles for too long, as they’ll fall apart.

This is one of our favorite zoodle recipes. It’s creamy, zingy, and with just a touch of Italian inspiration to go with the delicate zucchini noodles. It’s fairly high in calories, but also in healthy fats and proteins, making it a perfect mid-week dinner for re-energizing.

zoodles in cream sauce

Prep Time:

25 minutes

Cooking Time:

30 minutes

Ingredients:

  • 2 chicken breast fillets
  • 2.5 oz (70g) cheddar cheese
  • 2 oz (55g) breadcrumbs
  • 1 egg
  • A handful of flour
  • Olive oil (enough to cover the pan)
  • 4 garlic cloves
  • 1 lemon
  • 2.5oz (70g) crème Fraiche
  • 7 fl oz (200ml) chicken bouillon
  • 1 oz (25g) capers
  • 8 oz (225g) baby spinach, washed
  • 8 oz (225g) pre-prepared zoodles

Instructions:

Step 1: Shred the cheese and combine it with the breadcrumbs.
Step 2: Set out three separate dishes. In one, place the flour. In the next, you want to break and beat the egg, so make sure it’s deep enough to hold it. In the final dish, pour the cheesy breadcrumbs.
Step 3: Place each chicken fillet on a flat surface and carefully use a sharp knife to slice horizontally through the meat, as if slicing a burger bun. This should give you four chicken fillets, just half as thin as they originally were.
Step 4: Coat each fillet in flour. Then dip it in the egg, and press it into the cheese crumb until coated. Repeat this with all four of the fillets. Cover and place in the fridge until ready to be used.
Step 5: Thinly slice the garlic and put it to one side.
Step 6: Cut the lemon in half. Top tip: rolling a lemon on a hard surface before cutting it helps to release more juice.
Step 7: Cut half the lemon into four wedges for garnish and put these to one side.
Step 8: Heat about half an inch of oil in a large skillet.
Step 9: Take the chicken from the fridge. Once the oil is hot, place chicken in the skillet. There should be a satisfying sizzle. Turn chicken after four or five minutes. Each piece should be golden brown on both sides. If they start to dry out, add a little more oil.
Step 10: Once the chicken is cooked and golden brown, remove and put to one side to rest.
Step 11: Reduce heat to medium/low. Quickly add garlic to the still-hot pan. Stir for one or two minutes.
Step 12: Add crème Fraiche, chicken bouillon, and capers. Cook for a further two minutes.
Step 13: Add the washed baby spinach to the pan and cook until wilted.
Step 14: Squeeze in the juice of half the lemon that was not used for wedges, and grind in a little black pepper.
Step 15: By now you should have a silky, creamy sauce with flashes of green spinach in. Add the zoodles and stir well.
Step 16: Slice each breaded chicken piece into strips. While you are doing this, the zoodles will cook in the sauce.
Step 17: Check the zoodles are tender, then dish them and the sauce up into four bowls and arrange the sliced chicken on top. Garnish with lemon.

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Recipe

Calories

Total Fat

Cholesterol

Sodium

Potassium

Protein

DIY Zucchini Noodles Recipe: Cheesy Chicken with Creamy Zoodles

840
28g
54g
3.41g
141
61.7g

Recipe

DIY Zucchini Noodles Recipe: Cheesy Chicken with Creamy Zoodles

Calories

840

Total Fat

28g

Cholesterol

54g

Sodium

3.41g

Potassium

141

Protein

61.7g
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