This skinny, low-carb and creamy tomato courgetti recipe was designed to trick your tastebuds into thinking that you’re eating an indulgent bowl of pasta.
Created to satisfy my pasta cravings during a super low-calorie diet, this courgetti dish has a subtle chilli kick and is suspiciously delicious. It certainly satisfied my cravings!
Suitable for vegetarians and adaptable for vegans if you swap the cheese for an alternative. This vegetable spiralizer from Amazon is a total life-saver when cutting carbs and let’s you fill up on veg while saving your calories for the sauce.
Tomato Courgetti Recipe
This skinny, low-carb creamy tomato courgetti recipe was designed to trick your tastebuds into thinking that you're eating an indulgent bowl of pasta.
Equipment
- Vegetable Spiralizer
- Non-stick Frying Pan
- Colander
- Mixing bowl
Ingredients
- 1000 g Courgette (about 3, large) Spiralized
- 100 g Onions Chopped
- 120 g Broccoli
- 140 g Tomato puree
- Olive oil spray
- 100 ml Skimmed milk
- 100 ml Water
- 15 g Dried parmesan Grated
- 22 g Low fat cheese Grated or chopped
- 150 g 0% fat yoghurt
- 4 cloves Garlic Minced or chopped
- 1 tsp Chilli powder
- 1 tsp Oregano
- 10 Fresh basil leaves Torn
- 2 tsp Sweetener
- Salt & pepper to taste
Instructions
- Spiralize the courgette
- Heat the pan with a couple of sprays of olive oil and add the courgetti. Cook with a sprinkle of salt and pepper for 3-5 mins. They should still be a bit hard as they’ll continue to soften and even more so when added to the sauce.
- Move the courgette to a colander over a bowl and leave to drain as much water out as possible.
- Heat the pan with some more olive oil spray and add the onions and garlic. Sauté until soft and browning.
- Add the tomato puree, chilli, oregano, basil and more salt and pepper.
- Add the milk, yoghurt, parmesan, low fat cheese and sweetener and bring to a simmer
- Add more salt and pepper to taste. (don’t worry if the sauce is too thick at this point – the courgette will release more water when it’s heated up again)
- Squeeze the courgette a little to release any more liquid and then add it to the pan with the sauce.
- Cook together for a couple of minutes until the courgette is hot again and serve with a sprinkle of parmesan on top.
Notes
NUTRITIONAL VALUES (per serving)
Calories: 332
Protein: 28g
Carbohydrate: 39g (of which 20g sugars)
Fat: 9g (of which 3g saturates)
Fibre: 11g
Please note that I have not been sponsored to recommend these products but as an Amazon Associate I will earn a small commission from qualifying purchases.
