Tuesday, April 21, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spiralized Gluten Free Zucchini Spaghetti Fried Eggs - 9g Carbs, 3g Fiber, 4.1g Sugars


This recipe uses spiralized zucchini. If you dont have one just cut in thin strips or shred and adjust cooking. I love the spiralized veggies, they are a good way to add veggies to meals! Take care, Gloria

Gluten Free Zucchini Spaghetti Fried Eggs - 9g Carbs, 3g Fiber, 4.1g Sugars

From: www.inspiralized.com
Prep Time:  15 min
Cook Time:  10 min
Total Time:  25 min
Serves: 2
  > For the pasta
2 medium zucchinis, Blade C/D
1 Tbsp extra virgin olive oil
1 large garlic clove, minced
1 small pinch red pepper flakes
2 large eggs

  > For the breadcrumbs
2 Tbsp almond meal
⅛ tsp dried oregano flakes
⅛ tsp dried basil flakes
⅛ tsp dried parsley flakes
⅛ tsp garlic powder
Salt and pepper, to taste
1 tsp water

1. Place a medium skillet over medium heat and coat with cooking spray. Meanwhile, in a small bowl, combine all of the ingredients but the water for the breadcrumbs and whisk together. Add in the water and use your hands to form a dough – it should end up in a ball.

2. Crumble the dough ball into the heated skillet and continually break up with a wooden spoon. Cook for 2-3 minutes or until breadcrumbs break up, harden and become "toasted." Set aside in a bowl and set the heated skillet to the side.

3. Place a large skillet over medium-high heat and add in the olive oil. Once oil heats, add in the garlic and red pepper flakes and cook 30 seconds or until fragrant. Add in the zucchini noodles and toss for 3-5 minutes or until noodles have reached your desired consistency preference (about 3 for al dente.)

4. Meanwhile, place the medium skillet back over medium-high heat and coat with cooking spray. Once heated (flick water into the pan and it should sizzle), add in the eggs and cook for 3-5 minutes or until egg whites set.

5. Plate the zucchini noodles, top with fried egg and sprinkle over breadcrumbs.

Nutrition From: www.caloriecount.about.com
Servings: 2
Serving Size: 265 g
Nutrition per Serving: 201 Calories, 138 Calories from Fat, 15.3g Total Fat, 2.9g Saturated Fat, 0gTrans Fat, 186mg Cholesterol, 168mg Sodium, 636mg Potassium, 9g Total Carbs, 3g Dietary Fiber, 4.1g Sugars, 10.1g Protein
Vitamin A 13% - Vitamin C 57% - Calcium 8% - Iron 11%
Nutrition Grade: A

Good points:
    High in riboflavin
    High in selenium
    High in vitamin B6
    Very high in vitamin C


Posted by: chefgloria1030@yahoo.com
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