For a fresh start in the new year, replace pasta with “zoodles” and embark on a gluten-free and grain-free lifestyle. Zoodles — noodles made of zucchini or other vegetables — are a fun way to eat vegetables and a fresh and healthy alternative to pasta.
A simple way to create ribbons of zoodles is to use a vegetable peeler. Another method uses a kitchen tool called a spiralizer, which can be fairly inexpensive. Transform vegetables such as zucchini, carrots and butternut squash to create spaghetti, fettuccine, curly fries or lasagna noodles depending on the type of blade you use.
This week, try some of these pasta recipes that feature zoodles!
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Sweet Potato Mac and Cheese
Cooking oil spray
1 large, firm sweet potato, peeled, spiralized into flat crescents and cut into half-moons
2 tablespoons butter
1 tablespoon coconut flour
1/3 cup low-fat milk
1/2 cup grated cheddar cheese
1/4 cup grated Parmesan cheese
Coat a large skillet with cooking oil spray; add sweet potato noodles. Cook on medium heat, tossing frequently, until slightly tender, 5-7 minutes; remove from pan.
Melt butter in skillet. Add coconut flour and whisk until flour absorbs butter and becomes thick and fragrant.
Add milk and whisk until mixture thickens. Add cheeses and stir again to combine. Once cheese has melted, add sweet potato noodles and gently toss. Simmer 1-3 minutes; adding more milk if needed. Serves 3.
Approximate nutritional information, per serving: 260 calories, 18 g total fat, 11 g saturated fat, 45 mg cholesterol, 350 mg sodium, 16 g carbohydrate, 3 g fiber, 5 g sugar, 9 g protein
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Zoodle Pad Thai
2 tablespoons olive oil, divided
2 medium zucchini, spiralized into thick strands (don’t peel)
3 large cloves garlic, minced
1/2 pound shrimp, peeled and deveined
1/2 red bell pepper, seeded and thinly sliced
3 green onions, sliced
1 large egg, beaten
2 cups bean sprouts
1/3 cup roasted peanuts
1/4 cup chopped Chinese parsley
Lime wedges, for serving
>> Sauce:
2 tablespoons rice vinegar or white vinegar
2 tablespoons fish sauce, or to taste
3 tablespoons ketchup
1 teaspoon packed brown sugar
1/2 teaspoon cayenne pepper or 1 small red chili, sliced
1 teaspoon chili garlic sauce, or to taste
Combine sauce ingredients; set aside.
Heat 1 tablespoon of oil in a large pan on medium high; add zucchini zoodles and cook 2-3 minutes or until slightly crunchy with a tender bite. Remove and drain on a plate lined with paper towels.
Wipe the pan and reheat pan on medium-high. Add remaining oil and garlic. Cook until garlic is soft and translucent, about 30 seconds. Add shrimp and cook until shrimp is tender and cooked through, about 3 minutes. Add bell pepper and green onion. Cook 1-2 minutes or until tender. Add egg and stir with vegetables until egg is cooked.
Return zucchini noodles to the pan, then add sauce. Cook 1 more minute, or until zucchini noodles are heated through. Stir in bean sprouts; remove from heat. Serve immediately, garnish with peanuts, Chinese parsley and lime wedge. Serves 2.
Approximate nutritional information, per serving: 600 calories, 32 g total fat, 5 g saturated fat, 330 mg cholesterol, greater than 2,000 mg sodium, 42 g carbohydrate, 8 g fiber, 22 g sugar, 44 g protein
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Miso-Ginger-Glazed Taro Noodles
12 medium shrimp, shelled, deveined
Salt and pepper, to taste
1 tablespoon extra-virgin olive oil
1 clove garlic, minced
1/2 cup diced green onions
2 medium taro roots, peeled, spiralized into thin strands and trimmed; cooked al dente
2 cups pea shoots (or substitute watercress)
Chinese parsley, for garnish
>> Miso sauce:
2 tablespoons miso paste
1 tablespoon low-sodium soy sauce
1-1/2 teaspoons minced ginger
2 tablespoons rice wine vinegar
1-1/4 tablespoons honey
1-1/2 tablespoons water, plus more for thinning if needed
Combine sauce ingredients in a food processor and pulse until creamy. Taste and adjust seasonings to taste; set aside.
Season shrimp with salt and pepper; set aside.
Heat oil in a large skillet over medium; add garlic and green onion; cook for 2-3 minutes, until green onions soften. Add taro noodles, then miso sauce; toss to combine. Add shrimp. Cover skillet and cook 3-5 minutes, until noodles soften and shrimp are cooked through.
To serve, divide pea shoots between 2 plates. Top with taro and shrimp. Garnish with Chinese parsley. Serves 2.
Approximate nutritional information, per serving (not including salt to taste): 400 calories, 9 g total fat, 1.5 g saturated fat, 70 mg cholesterol, 1,250 mg sodium, 69 g carbohydrate, 8 g fiber, 14 g sugar, 12 g protein
More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.