Healthy Veggie-Noodle Recipes: Chicken Scampi Z'paghetti, Tropical Jicama Slaw
1/2 of recipe (about 1 1/4 cups noodles with 3 oz. cooked chicken): 293 calories, 10g total fat (3g sat. fat), 525mg sodium, 17g carbs, 4g fiber, 9.5g sugars, 31g protein
This new spin on scampi with pasta features deliciously juicy chicken, a decadent lemon-butter sauce, and tasty zucchini noodles! Future classic, people...
Cook: 20 minutes
8 oz. raw boneless skinless chicken breast
1/4 tsp. each salt and black pepper
1 lb. (about 2 medium) zucchini
1 cup chopped onion
1 1/2 tsp. chopped garlic
2 tbsp. dry white wine
2 tbsp. lemon juice
2 tbsp. light whipped butter or light buttery spread
1 tbsp. grated Parmesan cheese
Optional topping: chopped fresh parsley
Pound chicken to an even thickness. Season with 1/8 tsp. each salt and pepper. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook for about 4 minutes per side, until cooked through.
Meanwhile, using a spiral vegetable slicer like the Veggetti, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into super-thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Transfer chicken to a cutting board. Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Cook and stir zucchini noodles until hot and slightly softened, about 3 minutes.
Transfer noodles to a strainer, and thoroughly drain excess liquid.
Remove skillet from heat, re-spray, and bring to medium heat. Add onion and garlic, and cook until mostly softened and browned, about 5 minutes.
Return drained zucchini noodles to the skillet. Add wine, lemon juice, butter, and remaining 1/8 tsp. each salt and pepper. Cook and stir until liquid has reduced, about 3 minutes.
Slice chicken, and serve over noodles. Sprinkle with Parm.
MAKES 2 SERVINGS
1/6th of recipe (about 1 cup): 106 calories, <0.5g total fat (0g sat. fat), 115mg sodium, 23g carbs, 7g fiber, 12g sugars, 4.5g protein
This tropical slaw is game-changingly good! Bring it along to your next BBQ as a side dish, or add shrimp to make it a meal...
Chill: 15 minutes
3/4 cup fat-free plain Greek yogurt
1 tbsp. finely chopped fresh cilantro
1 tbsp. lime juice
2 tsp. honey
1 packet no-calorie sweetener (like Truvia)
1/4 tsp. salt
1 1/2 lbs. (about 1 medium) jicama
1 1/2 cups chopped mango
1 cup chopped green bell pepper
3/4 cup chopped red onion
1/4 cup finely chopped fresh cilantro
In an extra-large bowl, mix dressing ingredients.
Peel jicama. Using a tabletop spiral vegetable slicer (like one of these), cut jicama into spaghetti-like noodles. (If you don't have a tabletop spiral veggie slicer, cut jicama into matchstick-sized strips.) Roughly chop for shorter noodles. Finely chop any remaining jicama.
Add jicama to the extra-large bowl, along with all remaining ingredients. Stir to mix and coat.
Cover and refrigerate until chilled, at least 15 minutes.
MAKES 6 SERVINGS
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