Heart-Healthy Zucchini Spaghetti with Garlic and Parmesan
Elevate your pasta night with this Heart-Healthy Zucchini Spaghetti with Garlic and Parmesan, a low-carb, nutrient-packed dish that’s bursting with fresh flavors. Made with spiralized zucchini noodles, this recipe swaps traditional pasta for a lighter, veggie-forward alternative that's perfect for health-conscious food lovers. Sautéed in heart-friendly extra-virgin olive oil and infused with the aromatic combination of fresh garlic and parsley, each bite is brightened with a zesty hint of lemon juice. A sprinkle of freshly grated Parmesan cheese adds a savory touch, while optional red pepper flakes bring just the right amount of heat. Ready in under 30 minutes, this easy, one-pan recipe is ideal for busy weeknights or as a side dish to your favorite lean protein. Packed with wholesome ingredients and Mediterranean-inspired flavors, this is a must-try for anyone craving a delicious and guilt-free meal.
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Ingredients
- 4 medium Zucchini
- 2 tablespoons Extra-virgin olive oil
- 3 cloves Fresh garlic
- 0.33 cups Freshly grated Parmesan cheese
- 2 tablespoons Fresh parsley
- 0.25 teaspoons Freshly ground black pepper
- 0.25 teaspoons Salt (optional, heart-healthy option uses minimal salt)
- 0.25 teaspoons Crushed red pepper flakes (optional)
- 1 teaspoon Lemon juice
Directions
Step 1
Wash and dry the zucchinis. Using a spiralizer, cut the zucchinis into spaghetti-like noodles. If you don't have a spiralizer, use a julienne peeler or mandoline slicer for similar results.
Step 2
Peel and finely mince the garlic cloves. Chop the parsley into small pieces and set aside.
Step 3
In a large skillet, heat the extra-virgin olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes, stirring frequently, until fragrant. Be careful not to let the garlic burn.
Step 4
Add the zucchini noodles to the skillet and toss them gently with tongs to coat them evenly in the garlic oil. Cook for 3-4 minutes, stirring occasionally, until the noodles are tender but firm (al dente).
Step 5
Turn off the heat and stir in the grated Parmesan cheese, chopped parsley, freshly ground black pepper, and (if desired) salt or red pepper flakes. Toss to combine and ensure the noodles are evenly coated.
Step 6
Drizzle the zucchini spaghetti with fresh lemon juice for an added burst of flavor.
Step 7
Serve immediately, garnished with extra Parmesan cheese and parsley, if desired. Pair with a side salad or lean protein for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (913.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 864.0 |
| Total Fat 51.4g | 0% |
| Saturated Fat 18.4g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 62.9mg | 0% |
| Sodium 9207.8mg | 0% |
| Total Carbohydrate 66.1g | 0% |
| Dietary Fiber 7.3g | 0% |
| Total Sugars 54.7g | |
| Protein 38.7g | 0% |
| Vitamin D 31.4IU | 0% |
| Calcium 1011.6mg | 0% |
| Iron 3.2mg | 0% |
| Potassium 1931.4mg | 0% |
Source of Calories