CFTH 3

Affordable, tasty recipes for the whole family – to sustain your energy and suitable for those with diabetes.

Baby marrow noodles

Serves 4

Ready in 30 minutes

Carb key: less than 30 g carbs per portion

Veggie side dish

A delicious way to bulk up a portion of pasta for a meal. Or enjoy as a green veggie.

Ingredients

6-8 large baby marrows

1 strip of lemon rind, cut with a vegetable peeler (optional)

½ cup (125 ml) frozen peas, rinsed

2 tsp (10 ml) olive or canola oil

¼ tsp (1,2 ml) salt

lemon juice and black pepper to taste

2 tbsp (30 ml) chopped fresh mint or basil

Method

  1. Using a vegetable peeler, cut long, thin slices of baby marrows. Cut these slices into thick ‘noodles’.
  2. Heat a pot with 1-2 cups (250-500 ml) water and bring to a boil. Add baby marrows and lemon rind and simmer with a lid for 3 minutes or until just cooked. Add peas and simmer for 1 minute. Drain well. Return veggies to the pot.
  3. Add oil and salt and season with lemon juice and pepper. Toss through with the herbs and serve immediately.

Serve this side dish as one of the veggies that can fill half your plate. Or stir into pasta, to bulk it up, without eating too much carbs. Mince will be delicious on this or a portion of any meat or fish of your choice. A tomato salad or fruit will complement this.

Tip

  1. If preferred, stir 1 slice of feta into the baby marrows, but leave out the salt. Or sprinkle with roasted sunflower seeds for a crunch.

Nutritional information

Energy 243 kJ

Protein 2,8 g

Fat 2,6 g

Carbohydrates 3,2 g

Salt 0,3 g

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