One of the things I have been trying to focus on lately is filling my macros with more traditionally “healthy” choices – i.e. being cognizant of getting my carbs from fruits and vegetables, rather than grain-based (or let’s be real – chocolate) items. Gotta keep those micros (vitamins and minerals) up too!
Unfortunately, I’m not a veggie lover…so sometimes it can be challenging to get enough greens into my diet. That’s where the few tricks of this dish come into play. Replacing noodles with zucchini might be semi-obvious these days, but I also “hid” some greens in the sauce to give this dish a bigger nutritional punch. Plus, portion sizes are pretty easily adjustable. If you need to hit certain macro numbers on any given day, you can scale a certain ingredient up or down.
Note: I try to prepare a few “staples” at the beginning of the week to cut down on daily cook time. It also lets me eat the same main things throughout the week with different toppings, so I don’t actually feel like I am eating the same thing over and over again.
For example, in this recipe, I prepared a pound of ground turkey a few days ahead of time. I also made the red sauce the day before. That way, day-of, I only had to cook the zoodles and top with the combined turkey / sauce mixture. Literally took 10 minutes. Make sense?
I’ll assume that you need to make everything at once, though…so here’s the full recipe!
- 1 lb 99% fat free ground turkey
- 1 zucchini (for a 1-person dish)
- 4 oz white mushrooms, sliced
- 1 64g can of tomato sauce
- 2 cans diced tomatoes (I used roasted garlic and onion mix by Red Gold)
- 2 cups raw kale
- Start by preparing the sauce – it’ll take a little while to simmer. Add the tomato sauce, diced tomatoes, sliced mushrooms, and kale to a pot. Bring to a slight boil, then reduce to a simmer until kale and mushrooms are cooked through. (Note: add your favorite italian pasta seasoning for an extra flavor kick!)
- While the sauce is boiling / simmering, brown the ground turkey on the stove. I use mixed up salt as the seasoning and it gives it so much flavor.
- As the turkey is cooking, turn one zucchini into zoodles. We use the Veggetti (lololol) – it’s cheap and so easy to use! I added a pat of butter into the pan when cooking my zoodles…you will likely have to drain this and some juice off. It’ll take around 10 minutes for the zoodles to cook, or you can just stop whenever they reach your favorite consistency.
- Plate your zoodles, add ~4 oz of the ground turkey, then top with desired amount of sauce and you’re good to go!
My macro breakdown: 16 carbs / 2 fat / 28 protein for a serving that included the whole zucchini (5 oz), 3.5 oz turkey, and 8 oz sauce…it was super filling and most importantly, satisfying!
Have you ever made zoodles before? What’s your favorite way to eat them?!