My Fitness Pal shared that in her book, “Ballerina Body,” Misty Copeland, the first African-American female principal dancer for American Ballet Theater, knows that you don’t have to sacrifice taste for health. Living her passion, she approaches her daily meals just like she approaches dancing. In the chapter entitled “Meal Choreography,” she breaks down meal-planning suggestions for 21 days. The noodles in this recipe, made entirely of zucchini, are just one way Misty manages to pack ample servings of veggies into her meals everyday.
This dish allows you to satisfy your pasta cravings but substitutes delicious vegetables — zucchini, spinach and broccoli — for the pasta. With the addition of Italian seasoning, garlic and Parmesan cheese, I don’t think you’ll miss the spaghetti!
- 4 medium zucchini, ends trimmed
- 4 tablespoons extra-virgin olive oil
- 2 cloves garlic, minced
- 1 small onion, chopped (about 1/2 cup)
- 1 cup broccoli florets
- 2 cups spinach, tightly packed
- 1/2 cup sliced mushrooms
- 1/2 red bell pepper, chopped (about 1/2 cup)
- Salt and pepper
- 1 teaspoon dried Italian spices (typically a medley of basil, oregano, rosemary, onion powder and garlic powder — available in a jar)
- 1/2 cup grated Parmesan cheese
- Special equipment: Spiralizer
To create the “zoodles,” insert the zucchini into the spiralizer, one at a time, much like you’d sharpen a pencil. (Please follow the manufacturer’s instructions.) Set aside the vegetable noodles.
In a large skillet, heat the olive oil over medium-high heat. Add the garlic and onion and cook until translucent, about 4 to 5 minutes. Add the broccoli, spinach, mushrooms and bell pepper. Sprinkle with salt and pepper. Cook on medium, stirring frequently, for 5–7 minutes, or until the vegetables are just tender.
Add the spiralized zucchini and dried Italian spices. Continue cooking for another 5 minutes, stirring frequently. Top with the cheese and serve.
Serves: 4 | Serving Size: 1/4 of recipe
Per serving: Calories: 232; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 11g; Cholesterol: 11mg; Sodium: 225mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 7g; Protein: 8g
Nutrition Bonus: Potassium: 715mg; Iron: 7%; Vitamin A: 41%; Vitamin C: 93%; Calcium: 20%