Written in 2016, 10 years ago. Food science changes, so check newer advice before you change your routine.
Nutritional Balance
Balanced Meal Nutrition Profile
Estimated nutrient density and satiety balance per serving against daily wellness targets.
- Dietary Fiber SupportDigestive wellness 38% daily goal
- Satiety DurationFullness without crashes 4.5 hours
- Blood Sugar StabilityLow glycemic curve Steady curve
- Prep SimplicityWeeknight ease Practical prep
Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.
This recipe took me less than 5 minutes to prepare, and the result was a dish that's simple, light and flavorful.
Yellow zucchini is so flexible in the kitchen and works well in stews, sautés and salads. For this recipe, I used a spiralizer to create zucchini noodles. One serving of this Thai-inspired dish provides more than 70 percent of your vitamin C needs for the day, along with fiber and other important vitamins and minerals.
Zucchini Pad Thai
Recipe by Wendy Lopez, MS, RD
Ingredients
- 1 medium-sized yellow zucchini
- ¼ cup onion, diced
- 4 cloves garlic, minced
- 1 tablespoon toasted sesame seed oil
- 1 tablespoon soy sauce
- 1 cup kale
- 1 teaspoon toasted sesame seeds (optional)
Directions
- Use a spiralizer to make zucchini noodles. Set aside.
- In a pan, sauté onions and garlic with sesame seed oil for 5 minutes.
- Add zucchini noodles and soy sauce to the pan, and cook for 4 minutes on high heat.
- Add kale, and cook uncovered for another 2 minutes.
- Sprinkle with toasted sesame seeds, if using.
Wendy Lopez, MS, RD, is an outpatient dietitian based in New York City. She is co-founder of Food Heaven Made Easy. Follow her on Instagram.