Curry Zucchini Noodles

Curry Zucchini Noodles

This vibrant zucchini noodle salad features fresh veggies, succulent grilled chicken, and a zesty dressing – a healthy and refreshing addition to any meal!

Health score
6.2 i

Recipe fits for:

Diabetes

Heart Disease

What ingredients do you need?

1 Portion

    2 zucchinis

    2 tbsp curry powder

    60 mL of coconut milk

    1 tsp salt

    1 tsp ground ginger

    1 diced chicken breast

    1 diced red pepper

    2 scallions, sliced

    Olive oil for sautéing

    Fresh cilantro or scallions for garnish

Preparation

  • Wash and dice the chicken breast and the red pepper into small pieces.
  • Wash and slice 2 scallions.
  • Use a spiralizer or a vegetable peeler to create zucchini noodles from 2 zucchinis.
  • Measure out 2 tablespoons of curry powder, 60 mL of coconut milk, 1 teaspoon of salt, and 1 teaspoon of ground ginger.
  • Chop some fresh cilantro for garnish, if desired.

Step by step Instruction

  1. Heat a large sauté pan over medium heat, add a drizzle of olive oil, and sauté the diced chicken breast until cooked through. Remove from the pan and set aside.
  2. In the same pan, add another drizzle of olive oil, the diced red pepper, and sliced scallions. Sauté for a few minutes until the pepper is tender.
  3. Add the zucchini noodles to the pan and stir to combine with the red pepper and scallions. Sauté for a few minutes until the zucchini is just tender.
  4. Add the cooked chicken back to the pan and stir to combine.
  5. In a small bowl, whisk together the curry powder, coconut milk, salt, and ground ginger. Pour this sauce over the zucchini noodle mixture and stir well to combine.
  6. Cook for an additional minute or two until the sauce has thickened slightly and everything is heated through.
  7. Serve hot, garnished with fresh cilantro or scallions if desired.

Benefits for diabetic patients

  • The zucchini noodles are low in carbohydrates and high in fiber, which can help regulate blood sugar levels.
  • The chicken breast provides lean protein, which can help stabilize blood sugar levels and keep you feeling full for longer.
  • The use of curry powder and ginger adds flavor and spice without the need for added sugars or high-carb ingredients.
  • The dish is overall a healthy, low-carb option that can help people with diabetes manage their blood sugar levels while still enjoying delicious meals.

Benefits for heart disease patients

  • Zucchinis are low in calories and high in fiber, which can help with weight management and cholesterol levels.
  • Curry powder contains anti-inflammatory properties that may help reduce the risk of heart disease.
  • Coconut milk contains lauric acid, which may help improve cholesterol levels.
  • Red peppers are a good source of vitamin C, which can help improve blood pressure and reduce the risk of heart disease.
  • Scallions contain sulfur compounds that may help lower cholesterol levels and reduce inflammation.
  • Olive oil is a good source of monounsaturated fats, which can help improve cholesterol levels and reduce the risk of heart disease.
  • Cilantro contains antioxidants that may help reduce inflammation and improve heart health.

Prepare it and eat it when you feel it !

Nutritional intake

Health Score for Zucchini Noodles
Nutrient Amount per serving Source Recommended
Carbohydrates 15.7 g Zucchini, coconut milk, red pepper 130 g/day
Fiber 4.1 g Zucchini, red pepper 25 g/day
Sugars 6.2 g Coconut milk <25 g/day
Protein 36.5 g Chicken breast 56 g/day
Unsaturated fats 12.2 g Olive oil, coconut milk —
Saturated fat 7.1 g Coconut milk <10% of total daily calories
Cholesterol 96 mg Chicken breast <300 mg/day
Sodium 1094 mg Salt <2300 mg/day
Potassium 1463 mg Zucchini, coconut milk, red pepper —
Magnesium 85 mg Zucchini, curry powder, red pepper 320 mg/day
Iron 3.7 mg Chicken breast, curry powder 8-18 mg/day
Calcium 76 mg Zucchini, coconut milk, red pepper 1000-1300 mg/day
Vitamin D 0 IU Not present in the ingredients 600-800 IU/day
Vitamin C 50.3 mg Red pepper 75-90 mg/day
Vitamin B12 0.6 mcg Chicken breast 2.4 mcg/day
Zinc 1.7 mg Chicken breast, curry powder 8-11 mg/day

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