This dish is fantastically delicious, very healthy, and incredibly satisfying. One bite and I bet you’ll want to make it often. I just enjoyed it 3 days in a row! Each serving has 377 calories, 11 grams of fat and 8 Blue WW Freestyle SmartPoints, and 8 Green. It’s also fiber-rich with 8 grams of fiber.
Prep Time: 20 minutes
Cook Time: 40 minutes
1 tablespoon olive oil
1 tablespoon garlic, minced
1 cup onions diced
⅛ teaspoon red pepper flakes
1 (24 oz) jar pasta sauce such as Classico tomato basil
1 (14 oz) can diced tomatoes
1½ cup carrots, chopped
⅓ cup + 1 tablespoon vodka
½ teaspoon dried Italian seasoning
Black pepper, to taste
⅔ cup reduced-fat milk
4 cooked chicken sausages, diced, I like Trader Joe’s, see shopping tips below
2 pounds zucchini to make 8 cups zoodles, see prep tips below
4 teaspoons Parmesan cheese, grated (optional)
1. In a large, nonstick pan heat olive oil. Add garlic and sauté for 30 seconds. Stir in onions and sauté until soft, about 4 minutes. Add red pepper flakes and cook for 30 seconds. Stir in pasta sauce, tomatoes, carrots, vodka, Italian seasoning, and a little black pepper. Cover pan and simmer on low heat, about 25 minutes. Stir occasionally.
2. Remove cover and stir in milk and cooked sausages. Mix well and continue to cook another 8-10 minutes until heated through.
3. Create zoodles and add to a large bowl microwave-safe bowl. Spray zoodles with a little olive oil spray. Sprinkle with a little garlic powder, salt, and black pepper. Microwave covered for about 3-4 minutes until zoodles are soft.
4. To serve: For each serving, add about 2 cups cooked zoodles to a bowl or plate. Top with 1 cup pasta sauce (includes sausages and carrots). Sprinkle with 1 teaspoon Parmesan cheese, if desired.
5. Store leftover sauce and zoodles in the refrigerator for 3 days. This sauce freezes great!
Makes 4 servings. Each 1 cup pasta sauce including sausages and carrots and 2 cups zoodles
Alla Vodka is nothing more than a tomato sauce laced with cream, vodka, and hot pepper paste. I’m using reduced-fat milk and it tastes wonderfully rich! Alla vodka sauce became quite popular in the late 1980s and is still popular today.
The best and easiest way to make zoodles is with the Veggeti Spiral Vegetable Slicer. See shopping tips. If you don’t want to buy one, you can use a julienne peeler, vegetable peeler or mandolin. Using a vegetable peeler will make your noodles much wider but will still taste good.
Although there are many zoodle makers on the market, the easiest one to use and most inexpensive one is called Veggetti Spiral Vegetable Slicer, Makes Veggie Pasta. It costs about $10. Click on the link to buy it on Amazon.com
Trader Joe’s has a terrific selection of reduced-fat chicken sausages. I love their garlic herb but they sell other varieties such as chicken apple, spicy Italian, and spicy jalapeño. Each 12 oz package contains 4 fully cooked sausages. The garlic herb contains 130 calories, 7g fat, 17g protein, 0g carbs, 0g fiber, 510mg sodium, 0g sugar.
If you don’t have a Trader Joe’s in your town, look for other reduced-fat brands in your supermarket. Most of these sausages have from 6-8 grams of fat each. I also like Brat Han’s line of healthy, fully cooked sausages sold at Whole Foods. Jody Maroni’s Smoked Chicken Apple Sausages would also work for this recipe. Or, use your favorite fully cooked sausages.
WW Freestyle SmartPoints 8-Blue
WW Freestyle SmartPoints 8-Green
WW Points Plus 8
|SKINNY FACTS: for 1 serving
377 calories, 11g fat, 2g sat. fat, 52mg chol, 21g protein, 40g carbs, 8g fiber, 950mg sod, 20g sugar
|FACTS: for Freestyle SmartPoints
259 calories, 2g sat. fat, 17g protein, 8g sugar