https://www.healthcentral.com/recipe/zucchini-noodles-with-ginger-peanut-sauce
Ulcerative ColitisUC and DietUC Cooking ClubZucchini Noodles

Zucchini Noodles With Ginger-Peanut Sauce

This yummy lunch is low-FODMAP and low-carb, too. Don’t be surprised if it becomes an anytime go-to.

Zucchini Noodles With Ginger-Peanut Sauce
Jamie Vespa, R.D.

It's smart to avoid high-fiber veggies during a flare, and cooked zucchini noodles are an excellent low-residue alternative. (Low-residue just means low-fiber, by the way.) And the tofu here is a great source of calcium, which is especially important for UC patients on steroids. Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size

Servings

4
Prep and Cook Time

Total Time

20 min

Ingredients

  • 3 Tbsp. natural creamy peanut butter
  • 2 Tbsp. lower-sodium soy sauce
  • 1 ½ tsp. freshly grated ginger
  • Juice of 1 lime
  • 2 tsp. pure maple syrup
  • 2 Tbsp. extra-virgin olive oil, divided
  • 1 (14-oz.) block extra-firm tofu, drained, patted dry, and cut into 1-in. cubes
  • ½ tsp. kosher salt, divided
  • 1 ½ cups matchstick carrots
  • 1 red bell pepper, thinly sliced
  • 4 medium zucchinis, trimmed and spiralized into thin noodles

Nutrition Information

Per serving: 314 calories; 19g fat; 3g saturated fat; 0mg cholesterol; 591mg sodium; 20g carbohydrate; 5g fiber; 17g protein; 11g sugar; 126mg calcium; 3mg iron; 678mg potassium

Directions

Step 1In a small bowl, combine peanut butter, soy sauce, ginger, lime juice, and maple syrup, stir with a whisk. Set aside.

Step 2Heat 1 Tbsp. oil in a large nonstick skillet over medium. Add tofu; cook 8 to 10 minutes or until tofu is golden and crisp, stirring occasionally. Season tofu with ¼ tsp. salt; transfer to a plate.

Step 3Add remaining 1 Tbsp. oil to pan. Cook carrots and bell pepper until softened, about 5 to 6 minutes, stirring occasionally. Season with remaining ¼ tsp. salt.

Step 4Add zucchini noodles to pan; cook 2 to 3 minutes, tossing often, to heat through but not fully cook. Add tofu and half of peanut sauce to skillet; gently toss to combine.

Step 5Divide zucchini noodle mixture evenly between 4 plates. Drizzle remaining peanut sauce over the top.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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