All-Natural Meatless Meals: Zucchini Noodle Pad Thai, Mega Roasted Veggie Salad
1/2 of recipe (about 2 cups): 260 calories, 8.5g total fat (1g sat. fat), 657mg sodium, 25.5g carbs, 6g fiber, 15g sugars, 23g protein
Forget the chicken, skip the shrimp... Heck, leave out the traditional noodles too!
Cook: 15 minutes
1 1/2 tbsp. lite/reduced-sodium soy sauce
1 tbsp. apple cider vinegar
2 tsp. molasses
1 1/2 tsp. lime juice
1/2 tsp. chopped garlic
4 tsp. crushed peanuts
20 oz. (2 - 3 medium) zucchini
1/2 cup egg whites (about 4 large eggs' worth)
6 oz. extra-firm tofu, chopped and blotted dry
Dash each salt and black pepper
1 cup 1-inch scallion pieces
1/2 cup shredded carrot
1/4 cup roughly chopped cilantro
Optional topping: bean sprouts
To make the sauce, in a small bowl, combine soy sauce, vinegar, molasses, lime juice, and garlic. Mix until uniform. Stir in 2 tsp. peanuts.
Using a spiral veggie cutter like the Veggetti, cut zucchini into spaghetti-like noodles. (If you don't have a spiralizer, peel zucchini into super-thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
Spray a wok (or large skillet) with nonstick spray and bring to medium heat. Scramble egg whites until fully cooked, about 2 minutes. Transfer to a bowl.
Remove wok from heat; clean, if needed. Re-spray, and return to medium heat. Add chopped tofu, and season with salt and pepper. Stirring occasionally, cook until lightly browned, about 5 minutes.
Add zucchini noodles. Cook and stir until hot and slightly softened, about 2 minutes.
Transfer wok contents to a strainer, and thoroughly drain excess liquid.
Return wok to medium heat, and return drained mixture to the wok. Add sauce, scrambled egg whites, scallions, and carrots. Cook and stir until sauce is evenly distributed and has mostly absorbed, about 2 minutes.
Top with cilantro and remaining 2 tsp. peanuts.
MAKES 2 SERVINGS
1/2 of recipe (3 cups lettuce with about 2 1/2 cups veggies and 2 tbsp. avocado): 303 calories, 10.5g total fat (1.5g sat. fat), 417mg sodium, 49g carbs, 15g fiber, 22.5g sugars, 9.5g protein
This salad is seriously big and satisfying! The avocado and corn… YUM!
Cook: 20 minutes
2 cups small broccoli florets
1 1/2 cups peeled carrots cut into 1/2-inch coins
1 1/2 cups zucchini cut into 1-inch chunks
1 1/2 cups red bell pepper cut into 1-inch chunks
1 cup onion cut into 1-inch chunks
1/2 tsp. onion powder
1/4 tsp. salt
3/4 tsp. garlic powder
3 tbsp. balsamic vinegar
2 tsp. olive oil
1/4 tsp. Italian seasoning
1/8 tsp. black pepper
1/4 cup frozen sweet corn kernels, thawed
6 cups chopped romaine lettuce
2 oz. (about 1/4 cup) chopped avocado
Preheat oven to 425 degrees. Spray a baking sheet with nonstick spray.
Lay broccoli, carrots, zucchini, bell pepper, and onion on the baking sheet. Sprinkle with onion powder, salt, and 1/2 tsp. garlic powder.
Bake for 12 minutes.
Stir/rearrange veggies. Bake until softened and lightly browned, about 8 more minutes.
Meanwhile, in a medium bowl, combine vinegar, oil, Italian seasoning, black pepper, and remaining 1/4 tsp. garlic powder. Whisk well.
Transfer cooked veggies to a large bowl. Add vinegar mixture and corn, and toss to mix.
Plate lettuce (or place in a serving bowl), and top with veggies and avocado.
MAKES 2 SERVINGS
Hungry for More All-Natural Meatless Meals?
Chew on this:
Oh good, it's finally National Nutty Fudge Day, May 12th. How about some coconut-y fudge? Give our Clean & Hungry Coconut Chocolate Fudge a try.
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