This healthy noodle salad uses vegetables as the base, as opposed to pasta-style noodles. This reduces the carbohydrate level by at least 50%, without detracting from the overall taste. This dish has a crisp and slightly crunchy texture as opposed to the noodles being soft.
Serves: 2
Preparation Time: 15 minutes
Cook Time: 25 minutes
Rest Time: N/A
Dietary: Vegetarian
Ingredients:
2 large courgettes (also known as a courgette)
350g vine tomatoes
30g pine nuts
2 roughly crushed garlic cloves, skin removed
50g vegetarian feta/goat’s cheese or similar
Balsamic vinegar, to taste
1tbsp olive oil
Method:
- Begin by preheating your oven to 180°C/350°F/Gas mark 4.
- Add your vine tomatoes, garlic cloves and pine nuts to a roasting tray and insert into the oven. Roast for around 15 – 20 minutes.
- Whilst the tomatoes and nuts are roasting, create your courgette noodles using a spiralizer. If you do not have a spiralizer you can simply use a vegetable peeler to make your noodles (which can thin be sliced down the middle to make even thinner if required). Julienne peelers make life easier as they create naturally thinner noodles due to their shapes.
- Bring a medium sized frying pan to a medium to high heat and add in the olive oil. Take the tomatoes, garlic and pine nuts out of the oven.
- Add your noodles and the pan roasted ingredients to the frying pan and flash fry (2 to 3 minutes max).
- Serve immediately, dividing the dish evenly between two plates or bowls. Serve with several splashes of balsamic vinegar and sprinkle the feta/goat’s cheese over to round out the dish.
Per portion: Calories: 310kcal, Carbohydrates 17.2g, Fats 22.6g, Protein 12g,
Fibre: 6.4g
Article last medically reviewed : Dec 02, 2020
