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