Substitutes For Pasta That Won’t Disappoint
Black Bean Noodles
Made from nutrient-rich beans, this boxed spaghetti alternative, which can be found in grocery stores and online, boasts some pretty remarkable stats: One serving delivers 12 grams of fiber (nearly twice as much as a cup of 100 percent whole wheat pasta), a whopping 25 grams of protein (almost as much as a three-ounce serving of chicken breast), and 36 percent of your daily iron needs. Try it in classic Italian dishes or Asian-inspired cold salads.
Using a spiralizer or a vegetable peeler, you can transform fresh, whole zucchini into thin, pastalike noodles or ribbons. A generous three-cup portion sets you back only 58 calories and supplies nearly 20 percent of your daily adequate intake for potassium (more than four times its starchier counterpart), a mineral that helps control blood pressure. To take the raw edge off, briefly heat the zucchini pasta in your sauce of choice (pesto pairs with it nicely).
Whip up a lighter version of a family-dinner staple by using eggplant slices in place of flat white noodles. Eggplant is a good source of soluble fiber, which helps reduce cholesterol. Cut two unpeeled eggplants into thin sheets, mist with oil spray, and roast in a 400-degree oven for about ten minutes per side — then they’re ready for your favorite lasagna recipe.
True to its name, baked spaghetti squash easily forks apart into long, thin strands that offer plenty of nutritional bang for the bite. Three cups contain only 126 calories — the same amount of spaghetti packs 663. That three-cup serving also includes about 22 percent of your recommended daily dietary allowance of vitamin C. A medium squash, cut in half lengthwise, will roast in 30 minutes to an hour in a 375-degree oven (avoid overcooking, or your al dente “noodles” will turn to mush). Spaghetti squash holds up well to heartier rags, like ground-turkey marinara or olivey puttanesca.
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