Healthy & Special Diets > Recipes for Weight Management > Low-Calorie Recipes > High-Volume, Low-Calorie Meals

Voluminous Zucchini Noodles with Tomato Sauce (Zoodles)

A delightful and healthy alternative to traditional pasta, using zucchini noodles tossed in a flavorful homemade tomato sauce. Low in calories and high in volume, making it ideal for weight management.

Prep Time
15 minutes
Cook Time
20 minutes
Servings
2
Ingredients
  • 2 Large zucchinis
  • 400 g Canned crushed tomatoes
  • 0.5 medium Onion, finely chopped
  • 2 cloves Garlic, minced
  • 1 tbsp Olive oil
  • 1 tsp Dried oregano
  • 0.5 tsp Dried basil
  • To taste Salt
  • To taste Black pepper
  • Optional Fresh basil leaves (for garnish)
  • 1 tbsp Parmesan cheese, grated (optional)

Preparing the Zucchini Noodles

Wash the zucchinis thoroughly. Use a spiralizer or julienne peeler to create zucchini noodles (zoodles). If using a spiralizer, follow the manufacturer's instructions. If using a julienne peeler, peel long strips of zucchini and then cut them into noodle-like strands. Place the zoodles in a colander and sprinkle with a pinch of salt. This helps to draw out excess moisture. Let them sit for about 10-15 minutes.

Making the Tomato Sauce

While the zoodles are draining, prepare the tomato sauce. Heat olive oil in a saucepan over medium heat. Add the chopped onion and cook until softened, about 3-5 minutes. Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.

Simmering the Sauce

Pour in the canned crushed tomatoes. Stir in the dried oregano, dried basil, salt, and black pepper. Bring the sauce to a simmer, then reduce the heat to low. Cover and let it simmer for about 15-20 minutes, stirring occasionally. This allows the flavors to meld together.

Cooking the Zoodles

Gently squeeze out any excess moisture from the zoodles using paper towels or a clean kitchen towel. This step is important to prevent the dish from becoming watery. Add the zoodles to the saucepan with the tomato sauce. Toss gently to coat the zoodles with the sauce. Cook for just 2-3 minutes, until the zoodles are heated through and slightly softened but still have a slight bite. Avoid overcooking, as they can become mushy.

Serving

Serve the zucchini noodles immediately. Garnish with fresh basil leaves and a sprinkle of grated Parmesan cheese, if desired.

Nutrition Facts Estimated per 100g of product

Calories: Approximately 30-40 kcal Protein: 1-2g Carbohydrates: 5-6g Fat: 1-2g Fiber: 2-3g Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

Low-Calorie Density: Zucchini noodles are very low in calories and high in water content, making them a great choice for volume eating and weight management. Adding Protein: To increase the protein content of this meal, consider adding lean ground turkey, chicken, or lentils to the tomato sauce. Fiber: Zucchini is a good source of dietary fiber, which promotes satiety and aids in digestion.

← Turkey and Vegetable Skillet →

FAQ

  • Can I use pre-made tomato sauce?

    Yes, you can, but be mindful of added sugars and sodium. Look for a low-sodium, no-sugar-added variety.
  • How can I store leftover zoodles?

    It is best to eat zoodles immediately after cooking. However, if you have leftovers, store them in an airtight container in the refrigerator for up to 24 hours. They may release more moisture upon reheating.
  • Can I add other vegetables to the tomato sauce?

    Absolutely! Feel free to add chopped bell peppers, mushrooms, or spinach to the tomato sauce for added nutrients and flavor.