The Healthy Spiralizer Cookbook (56 page)
Read The Healthy Spiralizer Cookbook Online
Authors: Rockridge Press
PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
Pasta is pretty hard to give up when you cut out the carbs. One of the most popular pasta dishes, spaghetti and meatballs, gets an easy low-carb makeover with this recipe. Use zucchini noodles or replace with any noodles from your favorite spiralizable veggie.
HAND-CRANK
Chipper blade
Blade B
HOURGLASS
Thick-cutting blade
SERVES 4
GLUTEN-FREE, PALEO-FRIENDLY
PER SERVING:
Calories: 558; Total Fat: 32g; Saturated Fat: 6g; Cholesterol: 135mg;
Total Carbs: 29g; Fiber: 11g; Protein: 44g
FOR THE PASTA
4 zucchini, ends cut flat and spiralized into fettuccine noodles
Sea salt
3 tablespoons olive oil
FOR THE MEATBALLS
½ pound ground pork
½ pound ground beef
½ cup almond meal
3 garlic cloves, minced
2 tablespoons finely minced shallot
1 egg, beaten
1 tablespoon Italian seasoning
FOR THE MARINARA
2 tablespoons olive oil
1 shallot, finely minced
4 garlic cloves, finely minced
2 (14-ounce) cans crushed tomatoes, undrained
1 tablespoon dried basil
1 tablespoon dried oregano
⅛ teaspoon crushed red pepper flakes
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
TO MAKE THE PASTA
1. In a large colander over the sink, salt the zucchini noodles with the sea salt.
2. Allow the noodles to sit for 30 minutes to draw away as much water as possible.
3. Give the noodles a quick rinse and pat them dry with paper towels, wiping away any excess salt.
4. In a large sauté pan, heat the olive oil over medium-high heat until it shimmers.
5. Add the noodles and cook, stirring occasionally, until soft, about 5 minutes.
TO MAKE THE MEATBALLS
1. Preheat the oven to 400°F.
2. Line a baking sheet with parchment paper.
3. In a large bowl, combine all of the meatball ingredients, mixing with your hands until well mixed.
4. Roll the meat mixture into 1-inch balls. Put them on the prepared baking sheet. Bake until the meatballs are cooked, 20 to 25 minutes.
TO MAKE THE MARINARA
1. In a large sauté pan, heat the olive oil over medium-high heat until it shimmers.
2. Add the shallot and cook, stirring occasionally, until soft, about 4 minutes.
3. Add the garlic and cook, stirring constantly, until it is fragrant, 30 to 60 seconds.
4. Add the tomatoes, basil, oregano, red pepper flakes, salt, and pepper. Simmer on medium-low heat until the sauce thickens slightly, about 5 minutes more.
5. Serve the sauce on top of the noodles, with the meatballs on top.
PREP TIME: 15 MINUTES / COOK TIME: 35 MINUTES
If you always loved Mom’s tuna noodle casserole, then this lower-carbohydrate version will be certain to satisfy your craving for this classic comfort food. While many tuna casseroles have peas in them, they tend to be a bit high in carbs. Feel free to add them if you wish (about a quarter cup), but to save carbs this recipe leaves them out.
IDEAL FOR HAND-CRANK SPIRALIZERS
Straight blade
Blade A
SERVES 4
GLUTEN-FREE, PALEO-FRIENDLY
PER SERVING:
Calories: 432; Total Fat: 30g; Saturated Fat: 15g; Cholesterol: 90mg;
Total Carbs: 17g; Fiber: 5g; Protein: 27g
Spiralizer alternative:
If you don’t have a spiralizer that will make wide noodles, use a vegetable peeler to cut the zucchini into strips. Or your hourglass-shaped spiralizer can make fettuccine noodles using the thick-cutting blade, instead.
FOR THE NOODLES
4 zucchini, ends cut flat and spiralized into ribboned noodles
Sea salt
FOR THE CASSEROLE
5 tablespoons melted butter, divided
1 onion, chopped
1 celery stalk, minced
8 ounces crimini mushrooms, sliced
2 (5-ounce) cans chunk tuna, packed in water, drained
2 garlic cloves, minced
1 cup Basic Meat or Poultry Stock (
here
), made with chicken
1 teaspoon dried thyme
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
¾ cup heavy cream
½ cup almond meal
TO MAKE THE NOODLES
1. Cut the zucchini noodles into 2-inch pieces.
2. In a large colander set over the sink, sprinkle salt over the noodles. Allow the salt to sit on the zucchini for 30 minutes to pull out as much water as possible.
3. Quickly rinse the noodles and pat them dry, removing any remaining salt crystals.
TO MAKE THE CASSEROLE
1. Preheat the oven to 400°F.
2. In a large sauté pan, heat 3 tablespoons of the butter over medium-high heat.
3. Add the onion, celery, and mushrooms and cook, stirring occasionally, until the vegetables are soft, about 5 minutes.
4. Add the tuna and cook, stirring occasionally, 4 minutes.
5. Add the garlic and cook, stirring constantly, until it is fragrant, 30 to 60 seconds.
6. Add the chicken stock, thyme, onion powder, garlic powder, salt, and pepper. Cook, stirring occasionally, until the liquid reduces by half, about 4 minutes.
7. Stir in the heavy cream and cook, stirring constantly, until warmed through, 3 to 4 minutes more.
8. Add the noodles to the mixture and remove it from the heat.
9. Pour the mixture into a 9-by-9-inch baking dish.
10. Bake in the preheated oven for 20 minutes.
11. In a small bowl, combine the remaining 2 tablespoons of butter with the almond meal, running it through your fingers to ensure it is well mixed.
12. Sprinkle the mixture on top of the casserole.
13. Bake for another 5 minutes.
