Monday, July 6, 2015

[Healthy_Recipes_For_Diabetic_Friends] Oil-Free Walnut Pesto Zucchini Noodles - 15.2g Carbs, 5.3g Fiber, 7.1g Sugar


Oil-Free Walnut Pesto Zucchini Noodles - 15.2g Carbs, 5.3g Fiber, 7.1g Sugar

Prep time:  30 min
Total time:  30 min
Serves: 4-6
  >>  PESTO
1 cup diced zucchini
1 cup fresh basil leaves, tightly packed
3 cloves garlic, minced
1/2 cup raw walnut halves
1/4 cup water
2 Tbsp freshly squeezed lemon juice
1/2 tsp sea salt

  > For the rest
4 to 6 large zucchini, Blade C or D
1 tsp coconut oil (optional)
1 cup cherry tomatoes, halved
Raw pine nuts, for garnish (optional)

Prepare the pesto: Combine all of the pesto ingredients in a high-speed blender and blend until completely smooth. For a chunkier texture, instead use the pulse function on your blender or food processor to gently mix the ingredients together.

Use a spiralizer or vegetable peeler to create "noodles" out of the peeled zucchini. For a warm dish, melt the coconut oil in a large skillet over medium heat and saute the zucchini "noodles" and tomatoes until tender, 8 to 10 minutes. Add in the pesto and stir quickly, just enough to warm the sauce, about 1 minute. Serve warm, with a sprinkle of pine nuts. For a cold dish, simply toss the raw zucchini "noodles" with the prepared pesto and top with the tomatoes and pine nuts.

Nutrition From:
Using 6 zucchini
Servings: 4
Serving Size: 416 g
Nutrition per Serving: 176 Calories, 103 Calories from Fat, 11.4g Total Fat, 1.7g Saturated Fat, 0mg Cholesterol, 271mg Sodium, 1,072mg
Potassium, 15.2g Total Carbs, 5.3g Dietary Fiber, 7.1g Sugars, 8.5g Protein
Vitamin A 27% - Vitamin C 111% - Calcium 8% - Iron 11%
Nutrition Grade: A

Good points:
    No cholesterol
    High in dietary fiber
    Very high in manganese
    High in magnesium
    High in phosphorus
    High in potassium
    High in riboflavin
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin C


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)