A light, low-carb alternative to pasta that helps maintain stable blood sugar levels while still feeling satisfying and flavorful.
IngredientsFor the Zucchini Noodles
- 2 medium zucchini (spiralized into noodles)
- 1 tsp salt (for draining excess moisture)
- 1 tsp olive oil
For the Tomato Basil Sauce
- 1 tbsp olive oil
- 3–4 garlic cloves, minced
- 2 medium tomatoes, finely chopped (or 1 cup crushed tomatoes, no added sugar)
- 2 tbsp tomato paste (optional, for richness)
- ½ tsp black pepper
- ½ tsp dried oregano
- ¼ tsp red chili flakes (optional)
- Salt to taste
- ¼ cup fresh basil leaves, chopped
- 1 tbsp chopped parsley (optional)
Optional Add-ins (Protein Boost)
- Grilled chicken strips
- Sautéed mushrooms
- Tofu cubes
- Grated parmesan (small quantity)
Cooking Method
Step 1: Prepare the Zoodles
Spiralize zucchini. Sprinkle lightly with salt and let sit for 5–7 minutes.
Pat dry with paper towel to remove excess moisture.
Heat 1 tsp olive oil in a pan and sauté zucchini noodles for 2–3 minutes on medium heat.
Do not overcook (they should remain slightly firm).
Remove and set aside.
Step 2: Make Tomato Basil Sauce
Heat 1 tbsp olive oil in a pan.
Add minced garlic and sauté for 30 seconds until fragrant.
Add chopped tomatoes and cook for 5–7 minutes until soft.
Stir in tomato paste (if using), oregano, black pepper, chili flakes, and salt.
Simmer on low for 5 minutes until slightly thickened.
Add fresh basil at the end and mix well.
Step 3: Combine
Add zucchini noodles to the sauce. Toss gently for 1–2 minutes.
Switch off heat and garnish with extra basil or parsley.
Approx Nutrition (Per Serving)
- Calories: ~150–180 kcal
- Net Carbs: 7–9 g
- Fiber: 2–3 g
- Healthy fats from olive oil
- Low glycemic load
Why It’s Good for Diabetes
- Replace’s high-carb pasta with low-carb zucchini
- High fiber supports steady glucose levels
- No added sugar in sauce
- Light, filling, and weight-friendly
