Zoodles with Tomato Sauce and Sausage

Using zucchini to make noodles instead of pasta, makes this dish diabetic-friendly.

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Prep Time:
30 mins
Additional Time:
1 hrs 15 mins
Total Time:
1 hrs 45 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 4 pounds tomatoes, cored, halved, and seeded

  • 1 red sweet pepper, halved and seeded

  • 2 tablespoons olive oil

  • 1 cup chopped sweet onion

  • 4 cloves garlic, minced

  • 1 tablespoon white balsamic vinegar

  • ¼ teaspoon salt

  • ¾ teaspoon black pepper

  • ½ cup chopped fresh basil, Italian parsley, and/or oregano

  • Nonstick cooking spray

  • 3 (3 ounce) links fully cooked chicken sausage, bias-sliced

  • 24 cups zucchini or yellow summer squash noodles (about 6 squash) (see Tips)

Directions

  1. Preheat broiler. Lightly brush tomatoes and sweet pepper with 1 tablespoon of the oil. Arrange half of the tomatoes and the pepper, cut sides down, in a 15x10-inch baking pan. Broil 5 to 6 inches from heat 8 to 10 minutes or until charred. Remove from pan; wrap pepper in foil. Repeat with the remaining tomatoes. Let tomatoes and pepper stand 20 minutes or until cool enough to handle. Peel off and discard skins. Chop tomatoes and pepper.

  2. In a large saucepan heat the remaining 1 tablespoon oil over medium. Add onion and garlic; cook 5 to 7 minutes or until onion is tender, stirring occasionally. Add tomatoes, sweet pepper, vinegar, salt and 1/4 teaspoon of the black pepper. Bring to boiling; reduce heat. Simmer, uncovered, 20 to 30 minutes or until tomatoes have broken down and mixture is slightly thick, stirring occasionally. Cool slightly. Blend with an immersion blender until smooth. Return to saucepan; heat through. Stir in herbs. Transfer half of the sauce to a freezer container, let cool, and freeze up to 3 months.

  3. Meanwhile, coat a 12-inch nonstick skillet with cooking spray. Heat over medium. Add sausage; cook about 5 minutes or until golden, turning once. Stir into warm sauce.

  4. To cook zoodles, coat the 12-inch skillet with cooking spray. Heat over medium high. Add half of the zoodles; cook and toss with tongs 2 to 3 minutes or until tender. Sprinkle with 1/4 teaspoon of the black pepper. Repeat with remaining zoodles and pepper. Serve sauce over hot zoodles.

Tips

Tips: To Use Frozen Sauce, thaw overnight in refrigerator. Reheat in a medium saucepan over medium-low until heated through. Use as desired.

Use a spiralizer to cut zucchini into noodles or look for them already prepared in the produce aisle of your supermarket. You really do want 24 cups of zoodles because you will have half as much after cooking.

Nutrition Facts (per serving)

175 Calories
7g Fat
20g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 175
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 4g 14%
Total Sugars 15g
Protein 11g 22%
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 30mg 10%
Vitamin A 2100IU 42%
Vitamin C 71mg 79%
Sodium 313mg 14%
Calcium 60mg 5%
Iron 2mg 10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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