Fresh Chef Recipes

The Fresh Chef – Zoodles with Tomato and Basil Sauce

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Over 200,000 loyal readers

 

As the Fresh Chef, I am always trying to show my clients how to eat their favorite foods, but with a healthy twist.  My recipe developments are usually lower in calories and saturated fat, from the traditional versions.

Today I am going to show you how to make an old time favorite with half the calories and fat.  Everyone loves pasta!  But if you are dealing with any of the following issues, you will want to  limit your white flour consumption.

*If you are on a diet and trying to lose weight.  White flour is high in calories and low in nutrients.

*If you are constipated.  Yes, white flour mixed with water acts like a glue in your intestines. It drastically slows down bowel movements.

*If you have diabetes or any blood sugar issues. Simple carbs like flour and sugar can spike your blood sugar levels too quickly.  Then your blood sugar drops just as fast. Complex carbs and proteins are better options to slowly raise your blood sugar levels and keep them level for longer periods of time.

*If you have Celiac Disease.  An immune reaction due to eating gluten, found in wheat, barley and rye.  Over time, the immune reaction to eating gluten creates inflammation that damages the small intestine’s lining, leading to medical complications. It also prevents absorption of some nutrients (malabsorption).

The classic symptoms are diarrhea and/or constipation. Other symptoms include bloating, gas, fatigue, low blood count (anemia), and osteoporosis. Many people have no symptoms.

The mainstay of treatment is a strict gluten-free diet that can help manage symptoms and promote intestinal healing. (Information quoted from The Celiac Disease Foundation)

 

The traditional recipe for spaghetti usually involves the following ingredients and calorie counts. (for 1 serving)

 

-3 oz. Ground beef      216 (calories)

-1/2 cup  Tomato and Basil Spaghetti Sauce      45   (calories)

-3 oz.  Spaghetti Noodles      300 (calories)

561 Calorie Total for 1 serving

That’s a lot of calories if you are trying to lose or maintain your current weight.

 

 

The Fresh Chef spaghetti recipe version:

 

-3 oz. Ground turkey    128  (calories)

-1/2 cup  Tomato and Basil Spaghetti Sauce    45  (calories)

-1 medium Zucchini        33 (calories)

206 Calorie Total for 1 serving

 

The Fresh Chef version has only 206 calories.  That is 355 less calories!  A super healthy way to lose weight and still enjoy a tasty and satisfying meal.

 

My Fresh Chef, zoodles are super fresh, healthy and a great alternative to white flour pasta.  Zoodles are spiralized zucchini, that looks just like long strands of pasta.  Use a spiralizer gadget (available at Bed, Bath and Beyond, or buy online in our Favorite Things Section).  They range in price from $10.00- $50.00.  Zoodles are a fun way to increase the amount of vegetables you eat and reduce the amount of white flour and gluten you put in your body.

 

Fresh Chef – Zoodles with Tomato and Basil Sauce    (recipe for 4 servings)

4 Zucchini

1 jar Tomato and Basil Sauce

1 package Jenni O – Ground Turkey

1 onion, diced

2 cloves of garlic, diced

1 teaspoon olive oil

 

Directions:

Cook the package of Jennie O turkey in a pan.  Crumble and sauté for about 15 minutes.  Season with a dash of sea salt, pepper, garlic powder and onion power.  Then set aside.

Heat up your  Tomato and Basil spaghetti sauce in pot and simmer until hot.

Next use a spiralizer to make noodles/zoodles out of the zucchini.  If you don’t have a spiralizer, slice the zucchini into long, thin strips with a vegetable peeler or sharp knife.  (in terms of size, it should resemble fettuccini.)

Heat oil in a large skillet over medium heat.  When it is hot, add garlic and onion.  As soon as garlic and onion is sizzling add the zucchini noodles and sauté for about 3-5 minutes.

Layer the noodles first and then top with a serving of ground turkey and desired amount of sauce on your plate.

***If you would like to try my Homemade Tomato and Basil Spaghetti Sauce made from scratch, then check out my book, “Eat Clean for Life”, available on www.Amazon.com (Recipe can be found on page 194)

 

To Your Good Health!

Kimberly Perry

spiralizer Sample Vegetable Spiralizer.

President of  Perry Publishing LLC, Founder of Fresh Lifestyle Magazine, Food Blogger, Creator of Fresh Chef Recipes,  Nationally Acclaimed book Author, “Eat Clean for Life”, and Workshop and Convention Speaker on the “Anti-Cancer Diet”.  Ghost Writing, Editing and National and World Wide Book Distribution and Publishing Services.  In her spare time, Kimberly is a Free Lance Painter and Artist.

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