Easy, Healthy Meals

Pad Thai with Zucchini Noodles Recipe & Video

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By Henry Ford Health System Staff

Is pasta one of your comfort foods? For a lot of people, few things satisfy quite like a bowl of noodles, whether they’re dressed in a rich marinara or tossed in a spicy Asian sauce. But if you are trying to cut down on carbs and calories, or have a gluten-free diet, it may seem like this beloved comfort food is off-limits.

There are creative ways to enjoy your favorite noodle dishes without the carbs or gluten, though. A popular trend has been to use a simple kitchen tool called a spiralizer to create “noodles” from vegetables, like squash or root vegetables. Spiralizers can be found at different price points but there are many inexpensive options (around $10-$15) on the market.

Watch this video to see how to use one (and to get a demonstration of this tasty recipe for pad Thai using spiralized zucchini instead of traditional noodles):

Yield: 4 servings

Ingredients for your Kroger shopping list:
2 medium zucchini (makes 4 cups noodles)
3 Tablespoons sesame oil
1/2 cup water
1/2 cup PB2 (powdered peanut butter)
1/4 cup low-sodium Kroger soy sauce
2 Tablespoons Kroger dark brown sugar
1/2 teaspoon chili pepper flakes
2 cloves of garlic, minced
3 green onions, sliced
2 limes, quartered
1 cup fresh cilantro
1 cup bean sprouts
3/4 cup finely chopped peanuts

Wash and trim ends of zucchini. Create zucchini noodles using a spiralizer or vegetable peeler; set aside. Heat sesame oil in a large skillet over medium heat. In a small bowl, whisk together water, PB2, soy sauce, brown sugar and chili pepper flakes for peanut sauce. Set aside. To hot oil, add minced garlic, green onions and zucchini noodles. Stir to coat and cook for 3 minutes. Add peanut butter sauce mixture to skillet, stir, and cook for an additional 3-5 minutes. Remove from heat and divide noodles between 4 plates. Garnish each plate with 2 lime wedges, 1/4 cup chopped cilantro, 1/4 cup bean sprouts and 3 tablespoons of chopped peanuts.

Chef’s Notes: Choose a zucchini with a straight, rather than curved, shape for longer noodles. To make sure this recipe is gluten-free, be sure to purchase and use gluten-free soy sauce.

NUTRITION INFORMATION PER SERVING: 279 Calories; 19 grams Fat; 3 grams Saturated Fat; 0 mg Cholesterol; 484 mg Sodium; 20 grams Carbohydrates; 9 grams Sugar; 5 grams Fiber; 11 grams Protein

What are the health benefits of these ingredients?

  • Zucchini: High in vitamin B-6 and vitamin C
  • Garlic: Good source of vitamin B-6, vitamin C; high in manganese
  • Onions: Contain potassium and fiber; high in vitamin C
  • Limes: High in vitamin C
  • Peanuts: Good source of vitamin E, niacin, folate, protein and manganese
  • Cilantro: High in vitamin A, vitamin C and vitamin K

Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey!  Stop by any of the four designated Kroger locations in Commerce Township, Dearborn, Shelby Township and Southgate on Wednesdays from 10 a.m.-1 p.m  and talk with a Henry Ford registered dietitian nutritionist about current food trends, how to cook for food allergies, what staples you need on-hand to prepare a fast, healthy meal, and more. Learn more about the program.

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.