Garlic zucchini fettuccine with almonds
When zucchini stands in for pasta, the phytonutrients skyrocket and the calories plummet, from 200 per cup for pasta and 20 per cup for fresh zucchini noodles!
Timaree Hagenburger The Nutrition Professor
Cosumnes River College, Sacramento
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1 lb. zucchini
2 tsp. vegetable broth
2 cloves garlic, minced or pressed
1/2 tsp. Italian seasoning (see tip)
2 tbsp. chopped roasted or raw almonds, combined with 1/4 tsp. salt – optional
2 tbsp. fresh herbs (basil, rosemary, oregano) – optional
Make zucchini into ribbons with a vegetable peeler. Sauté garlic in broth and remove from pan when lightly golden, being careful not to let it burn (burnt garlic is very bitter). Add zucchini and Italian seasoning and toss (add crushed red pepper to add heat). Sauté for a minute or two until zucchini just starts to soften, adding garlic back with about 1 tbsp. almond/salt mixture. Turn off heat and toss. Top with remaining almond/salt mixture and fresh herbs.
The Nutrition Professor's Prep Smart/Eat Smart Tip: Adding both dried and fresh herbs builds flavors. I add dried herbs when sautéing the garlic to infuse those flavors, and then to add an extra burst, sprinkle with fresh herbs right before serving.