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Day 4 Lunch: Zucchini Noodles + Creamy Avocado & Basil Sauce

Prep Time:

5 Minutes

Cook Time:

3 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Light, fresh zucchini noodles coated in a rich, velvety avocado and basil sauce. This nutrient-packed dish is bursting with healthy fats, fiber, and vibrant flavors.

Ingredients

Zucchini Noodles:

  • 1 medium zucchini, spiralized into noodles (zoodles)

  • 1 tablespoon olive oil (for sautéing, optional)

  • Pinch of sea salt


Avocado Basil Sauce:

  • ½ ripe avocado, peeled and pitted

  • 2 tablespoons fresh basil leaves, chopped

  • 1 tablespoon extra-virgin olive oil

  • 1 teaspoon fresh lemon juice

  • 1 small garlic clove, minced (optional for added depth)

  • 1-2 tablespoons water (to thin the sauce if needed)

  • Sea salt and freshly ground black pepper, to taste

Preparation

Prepare the Avocado Basil Sauce:

  1. Blend Ingredients: In a blender or food processor, combine avocado, basil, olive oil, lemon juice, garlic (if using), salt, and pepper. Blend until smooth and creamy.

  2. Adjust Consistency: If the sauce is too thick, add 1-2 tablespoons of water to thin it to your desired consistency. Set aside.


Cook the Zucchini Noodles (Optional):

  1. Heat Olive Oil: If you prefer warm noodles, heat olive oil in a skillet over medium heat.

  2. Sauté Noodles: Add spiralized zucchini to the skillet and sauté for 2-3 minutes, stirring occasionally. Lightly season with sea salt.

    Quick-Cooking Tip: Skip sautéing if you prefer raw zucchini noodles for a crunchier texture.


Assemble & Serve:

  1. Toss with Sauce: Transfer zucchini noodles to a bowl and toss gently with the creamy avocado basil sauce until fully coated.

  2. Garnish & Serve: Garnish with fresh basil leaves or a sprinkle of black pepper if desired. Serve immediately.


Tips to Make it Even Easier:

  • Use Pre-Spiralized Zoodles: Buy pre-spiralized zucchini noodles from the grocery store to eliminate prep time.

  • Make Sauce in Advance: Prepare the avocado basil sauce ahead of time and store it in an airtight container with plastic wrap pressed against the surface to prevent browning.

  • Serve Cold for Faster Prep: Skip sautéing the zucchini and serve the noodles raw for a cool, refreshing dish.


Simple Flavor Boost Options (Optional):

  • Parmesan & Cracked Pepper: Top with freshly grated Parmesan and a sprinkle of black pepper for extra richness.

  • Chili Flake Kick: Add a pinch of red pepper flakes for a touch of heat.

  • Sun-Dried Tomato Garnish: Add chopped sun-dried tomatoes for a tangy, umami-rich contrast.

  • Pesto Swirl (Nut-Free): Drizzle with a spoonful of sugar-free, nut-free pesto for an herby finish.

  • Feta & Fresh Dill: Crumble feta cheese and sprinkle fresh dill over the noodles for a tangy, Mediterranean twist.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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