Vegetable Noodles with Spicy Garlic Dressing
ENERGY 57kcals PROTEIN 3.7g FAT 3.1g SATURATED FAT 0.3g CARBOHYDRATE 3.6g TOTAL SUGARS 3.4g SALT 0.1g SODIUM 25mg FIBRE 2.1g
Some vegetables lend themselves to making a delicious alternative for noodles and pasta. The vegetable noodles are also good to sauté for stir-fries, simmer briefly for soup or eat raw in salads. It helps if you have a spiraliser with a special blade to turn any firm vegetable into strands. A rainbow of courgette, carrot, sweet potato and beetroot noodles are all delicious, lower calorie and lower carb, with more fibre than noodles or pasta. Here is a suggestion to use them for a side dish, dressed with a lightly spiced sauce.
Serves 2 as a side
PREPARATION TIME 15 minutes
COOKING TIME 10 minutes
FOR THE NOODLES
2 courgettes or a mixture of firm vegetables (eg, 1 courgette and 1 carrot or 1 purple sweet potato)
FOR THE SAUCE
1 tsp rapeseed oil
1 shallot, finely chopped
2 garlic cloves, crushed
1-2 tsp sriracha chilli sauce
juice of ½ lemon
1 tbsp 0% fat unsweetened
freshly ground black pepper
fresh parsley, chopped
- Make the noodles using a spiraliser; alternatively, slice the ends off the vegetables, cut into long pieces and slice each thinly along the length. Then slice again into narrow strips, like noodles. You’ll need about 300g prepared weight.
- Cook the spiralised vegetables lightly: plunge into boiling water for 2-3 minutes and leave to drain well.
- To make the sauce, heat a nonstick frying pan over a medium heat, add the oil and the shallot then cook for 3-4 minutes until softened. Add the garlic, 1 teaspoon of the chilli sauce, the lemon juice and 1 tablespoon of water, then heat for a minute or two until bubbling. Taste to see if you need the extra teaspoon of chilli sauce.
- Add the vegetable ‘noodles’ to the hot pan, tossing them for a couple of minutes until just coated with the sauce and hot through. Stir in the yogurt and remove from the heat.
- Serve with cracked black pepper and parsley.
Sriracha is a hot and spicy chilli sauce; you don’t need to add too much. If you like to prepare ahead, spiralised vegetable noodles will keep in a container in the fridge for 2-3 days and also freeze well. You can buy them already prepared, too.