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– Fresh basil or parsley for garnish (optional)
– Grated Parmesan cheese (optional, for serving)
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### **Instructions:**
#### 1. **Prepare the Zucchini Noodles:**
Start by spiralizing your zucchinis into noodles using a spiralizer. If you don’t have a spiralizer, you can use a vegetable peeler to create thin ribbons of zucchini. Place the noodles in a colander, sprinkle with a little salt, and let them sit for about 10-15 minutes to draw out excess moisture. Afterward, pat them dry with a paper towel to prevent the noodles from becoming soggy when cooked.
#### 2. **Make the Tomato Sauce:**
While the zucchini noodles are resting, heat the olive oil in a large skillet or saucepan over medium heat. Add the chopped onion and cook for about 3-4 minutes until softened and translucent. Add the garlic and cook for another 1-2 minutes, stirring constantly to avoid burning the garlic.
#### 3. **Add the Tomatoes:**
Stir in the diced tomatoes (or canned tomatoes) along with the tomato paste. Season with dried basil, oregano, salt, and pepper. If you like a little heat, sprinkle in the red pepper flakes. Allow the sauce to simmer for about 10 minutes, stirring occasionally, until it thickens slightly and the flavors meld together. Taste and adjust seasoning as needed.
#### 4. **Cook the Zucchini Noodles:**
In a separate pan, heat a little olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes, just until they begin to soften. Be careful not to overcook them, as you want to retain some of the fresh, crunchy texture.
#### 5. **Combine and Serve:**
Once the zucchini noodles are cooked and the tomato sauce is ready, combine them in the skillet. Toss the zucchini noodles gently with the sauce to coat them evenly. Let the mixture cook for an additional 1-2 minutes, just enough to heat everything through.
#### 6. **Garnish and Enjoy:**
Serve your healthy tomato zucchini pasta in bowls, garnished with fresh basil or parsley. If desired, sprinkle with a little grated Parmesan cheese for added flavor. For a vegan option, you can skip the cheese or opt for a plant-based cheese alternative.
### **Health Benefits of This Dish:**
– **Low-Carb & Keto-Friendly:** Zucchini noodles are a great alternative for those following low-carb, ketogenic, or gluten-free diets. They’re much lower in calories and carbohydrates than traditional pasta, so you can enjoy a hearty meal without the guilt.
– **Packed with Nutrients:** Zucchini is rich in antioxidants, vitamin C, potassium, and fiber, promoting digestive health and supporting a strong immune system. The fresh tomatoes add a boost of lycopene, an antioxidant that is linked to heart health and cancer prevention.
– **Hydrating and Refreshing:** Zucchini is made up of around 95% water, which helps keep you hydrated and supports overall health. This dish is not only nourishing but also refreshing, especially during warm weather.
– **Rich in Healthy Fats:** The olive oil in the sauce provides a good dose of heart-healthy monounsaturated fats, which are essential for maintaining healthy cholesterol levels and promoting skin health.
### **Variations to Try:**
– **Add Protein:** For those looking to add more protein to the meal, consider topping your zucchini pasta with grilled chicken, shrimp, or even a plant-based protein like tofu or tempeh. These additions will turn your dish into a complete meal that’s both filling and satisfying.
– **Add Vegetables:** Feel free to throw in extra vegetables like spinach, bell peppers, mushrooms, or even a handful of olives to give your pasta more flavor and texture. Roasted vegetables, in particular, add a lovely depth of flavor.
– **Make it Creamy:** If you’re craving a creamy twist, you can add a spoonful of Greek yogurt, ricotta cheese, or cashew cream to the tomato sauce for a rich, velvety texture.
### **Why This Recipe Works:**
This Healthy Tomato Zucchini Pasta is a perfect blend of fresh ingredients that are both light and satisfying. The zucchini noodles provide a crisp, refreshing base for the tangy, flavorful tomato sauce, while the olive oil adds richness without being too heavy. It’s the kind of meal that can be enjoyed on a warm summer evening, or as a comforting dish any time of year.
Plus, it’s incredibly easy to make! With minimal ingredients and simple steps, you can whip up this healthy pasta in under 30 minutes, making it a perfect option for a quick, weeknight dinner.
### **Conclusion:**
If you’re looking for a healthy, delicious alternative to traditional pasta dishes, this Healthy Tomato Zucchini Pasta is a must-try. It’s light, full of flavor, and packed with nutrients that will leave you feeling satisfied and energized. Whether you’re following a low-carb diet, trying to eat more vegetables, or simply seeking a fresh twist on a classic meal, this zucchini pasta is sure to become a favorite in your recipe rotation.
Give it a try, and enjoy the perfect balance of health and taste!
