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Yellow Squash Noodles with Tomato Basil Sauce

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
 
One serving costs about $2.57 One serving costs about $2.57

$2.57 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

3 vegetarian,vegan,gluten-free,dairy-free,healthy,paleo,primal,gluten free,dairy free,paleolithic,lacto ovo vegetarian,primal,whole 30,vegan side dish
spoonacular Score:93%

Spoonacular Score: 93%

 

Yellow Squash Noodles with Tomato Basil Sauce might be just the side dish you are searching for. One serving contains 131 calories, 5g of protein, and 6g of fat. For $2.01 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. Head to the store and pick up squash noodles, fennel bulb, sun-dried tomatoes, and a few other things to make it today. From preparation to the plate, this recipe takes about 45 minutes. It is a good option if you're following a caveman, gluten free, primal, and whole 30 diet. All things considered, we decided this recipe deserves a spoonacular score of 92%. This score is outstanding. Try Lightened Up Alfredo Sauce with Zucchini & Yellow Squash Noodles, Zucchini noodles with creamy roasted tomato basil sauce, and Lasagna with Homemade Basil Noodles and Sausage-Tomato Sauce for similar recipes.

Ingredients

Servings:
some
some fennel
fennel
1
1  fennel bulb
fennel bulb
0.5 cups
0.5 cups fresh basil leaves
fresh basil leaves
1 Tbs
1 Tbs fresh dill
fresh dill
0.44 cloves
0.44 cloves garlic
garlic
1 Tbs
1 Tbs olive oil
olive oil
0.67 cups
0.67 cups yellow plum tomatoes
yellow plum tomatoes
5 medium
5 medium roma tomatoes
roma tomatoes
1 pinch
1 pinch sea salt
sea salt
some
some yellow squash
yellow squash
3
3  sun-dried tomatoes
sun-dried tomatoes
3 large
3 large yellow squash
yellow squash
some fennel
some
fennel
1  fennel bulb
1
fennel bulb
0.5 cups fresh basil leaves
0.5 cups
fresh basil leaves
1 Tbs fresh dill
1 Tbs
fresh dill
0.44 cloves garlic
0.44 cloves
garlic
1 Tbs olive oil
1 Tbs
olive oil
0.67 cups yellow plum tomatoes
0.67 cups
yellow plum tomatoes
5 medium roma tomatoes
5 medium
roma tomatoes
1 pinch sea salt
1 pinch
sea salt
some yellow squash
some
yellow squash
3  sun-dried tomatoes
3
sun-dried tomatoes
3 large yellow squash
3 large
yellow squash

Equipment

peeler
peeler
food processor
food processor
blender
blender
bowl
bowl
frying pan
frying pan
peeler
peeler
food processor
food processor
blender
blender
bowl
bowl
frying pan
frying pan


Instructions

  1. Heat 1 and 1/2 tablespoons of olive oil in a small saut pan over medium-high heat. When the pan is hot, add the garlic and tomatoes cut side down. Let the tomatoes cook for 3 minutes before turning them over. Cook for another 2-3 minutes and then turn off the heat.
  2. In a food processor or blender, mix the sauted tomatoes, garlic, sun-dried tomatoes, basil, and salt until smooth.
  3. Cut off both ends of each of the yellow squash. Spiralize the squash with Blade B, and chop the noodles several times so that they are easier to eat. Be sure to slice the part of the squash that is not spiralized and mix them with the noodles. NOTE: If you do not own a spiralizer, use a vegetable peeler to create yellow squash ribbons.
  4. If you are adding fennel to this dish, heat a tablespoon of oil in a small saut pan over medium-high heat. When the pan is hot, add the fennel and saut them for about 4-5 minutes or until they turn translucent. Season with some fresh dill and salt.
  5. In a large bowl, mix the noodles and sauce together. Serve with the fennel and plum tomatoes.
  6. Refrigerate any leftovers in an airtight container.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.57
Ingredient
1 fennel bulb
½ cups fresh basil leaves
1 Tb fresh dill
4 cloves garlic
1 Tb olive oil
⅔ cups yellow plum tomatoes
5 mediums roma tomatoes
3 sun-dried tomatoes
3 larges yellow squash
Price
$0.78
$0.47
$0.02
$0.27
$0.17
$0.16
$1.16
$0.39
$4.29
$7.70

Tips

Health Tips

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
151 Calories
6g Protein
5g Total Fat
23g Carbs
100% Health Score
Limit These
Calories
151
8%

Fat
5g
9%

  Saturated Fat
0.83g
5%

Carbohydrates
23g
8%

  Sugar
11g
12%

Cholesterol
0.0mg
0%

Sodium
72mg
3%

Get Enough Of These
Protein
6g
13%

Vitamin C
83mg
101%

Manganese
1mg
50%

Vitamin B6
0.9mg
45%

Potassium
1551mg
44%

Vitamin A
2072IU
41%

Vitamin K
39µg
37%

Folate
137µg
34%

Fiber
7g
31%

Vitamin B2
0.52mg
31%

Magnesium
89mg
22%

Phosphorus
206mg
21%

Copper
0.34mg
17%

Vitamin B3
3mg
15%

Vitamin B1
0.23mg
15%

Iron
2mg
14%

Calcium
116mg
12%

Vitamin E
1mg
12%

Zinc
1mg
9%

Vitamin B5
0.87mg
9%

Selenium
1µg
3%

covered percent of daily need

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