Smarter Ways to use Your Noodles
-
- September 23, 2023
Smarter Ways to use Your Noodles
Spaghetti and tomato sauce are all well and good, but for a truly balanced meal with a megadose of nutrition, you need to start mixing things up
CARB THE HABIT
We’ve got nothing against spiralized vegetable, but proper, satiating pasta has been wrongly sidelined by the low-carb crowd. Science says so: a study in Frontiers In Nutrition found that people who eat more pasta tend to have a better overall nutrient intake, and further research in BMJ Open linked a pasta habit to a healthier body weight.
Each of these portion-controlled, carb-laden dishes comes nutritionist-approved, offering hefty helpings of muscle-building protein, useful vitamins and surprising new worlds of flavor.
A
Beef Squash
THE BASE:
Butternut squash noodles, 200g
THE SAUCE:
Marinara sauce, 5 tbsp, warmed
Fresh thyme, 1 tsp
Smoked paprika, half tsp
THE TOPPINGS:
Lean minced beef, 110g, cooked
Mushrooms, handful, sautéed
Chives, 1 tbsp, chopped
PASTA YOU’RE BEST
Not all noodles should be prepped the same way. Wheat-based varieties need to be drained after cooking but not rinsed; the starch helps sauce cling to them. But rinse chickpea based pastas and Asian varieties, such as soba and udon, so that they don’t clump. To season, salt the water just as it comes to a boil. That makes it easier for the pasta to absorb.
NOW DO A TWIRL
Follow the directions on the packet to cook the pasta or noodles, whisk or blend the sauce ingredients, toss the cooked pasta with the prepped sauce and then add your toppings. Every bowl serves one person.
Bulk cooking? Many of these meals work well when eaten cold the next day. If you’re meal prepping, pack the noodles, sauce and toppings separately, then stir everything together just before you eat.
B
Chicken Caprese
THE BASE :
Olive oil, 1 tbsp Balsamic vinegar, 1 tbsp
Italian seasoning, half tsp
THE TOPPINGS:
Rotisserie chicken, 80g, sliced
Cherry tomatoes, 70g sliced
Fresh mozzarella balls, 80g, small
Capers, 2 tsp
C
Fiery Coconut Prawns
THE BASE:
Soba, 58g
THE SAUCE:
Light coconut milk, 3 tbsp
Almond butter, 2 tbsp
Soy sauce, 1 tbsp
Rice vinegar, 1 tbsp
Sriracha, 1 tbsp
THE TOPPINGS:
Prawns, 85g,cooked
Capsicum, handful
Mint, 2 tbsp, sliced
Lime, 1 squirt
D High Fibre
Tex-Mex Mac
THE BASE:
Macaroni, 58g
THE SAUCE:
Spicy salsa, 5tbsp
Lime zest, 1tsp
Dried oregano, quarter tsp
THE TOPPINGS:
Black beans, 1 tin
Avocado, half diced
Sweetcorn, 60g
Roma tomato, diced
Green onion, sliced
Coriander, 3tbsp
Cheese, 2tbsp, grated
E
Tempeh and Mango Slaw VEGAN PROTEIN
THE BASE:
Rice noodles, 58g
THE SAUCE:
Juice of half orange
Rapeseed oil, 1tsp
Miso, 2tsp
Ginger, 1tsp, minced
Cayenne, a pinch
THE TOPPINGS:
Tempeh, 110g, sliced and grilled
Red cabbage, small handful, sliced
Carrot, grated
Mango, 80g, sliced
Chickpea and Pesto
THE BASE:
Chickpea rotini, 85g
THE SAUCE:
Pesto, 1tbsp
Extra virgin oil, 1tbsp
Lemon juice, 1tbsp
Red pepper flakes, quarter tsp, crushed
THE TOPPINGS:
Capsicum, 2tbsp, sliced and roasted
Ricotta, 80g
Kalamata olives, 2tbsp
Brunch Bowl
THE BASE:
Linguine, 58g
THE SAUCE:
Butter, 1tbsp
Shallots, 1tbsp chopped
Garlic clove, minced
Black pepper, quarter tsp
THE TOPPINGS:
Asparagus, 100g, steamed
Egg, fried
Hot sauce
Pecorino, 2tbsp, grated
H
Sushi-ish OMEGA-3 BOOST
THE BASE:
Udon, 58g
THE SAUCE:
Tamari, 1tbsp
Mirin, 1tbsp
Honey, 1tsp
Sesame oil, 1tsp
Wasabi paste, half tsp
Ginger, 1tsp, minced
THE TOPPINGS:
Salmon, 85g smoked
Edamame, 60g, cooked and shelled
Nori sheet, torn
Sesame seeds, 1tbsp
