2 Table of Contents Introduction... 3 Julienne Peeler Top Tips!... 3 Squash Zoodles... 4 Meatballs and Zoodles... 7 Yummy Baked Veggie Chips... 9 Low- Carb Zucchini Lasagna Cilantro Chicken With Spicy Zucchini Noodles Sweet and Spicy Zucchini Noodles with Tangy Chicken and Broccoli Garlic Chilli Prawns with Zucchini Quick Mince and Zucchini Noodle Stir- fry Sweet Sesame Chicken with Crunchy Cucumber Noodle Salad... 20
3 Introduction Julienne peelers are a fun and simple way to transform an ordinary meal into something special. Their shape and construction, designed for sharpness, precision and ease of use, makes your prep work go quickly. Simply hold the peeler, firmly drag it over the vegetable or fruit, always away from you, and create fun zoodles as well as enjoyable and visually delightful meals for yourself and your family. The Precision Kitchenware julienne peeler not only peels many vegetables and fruits but also cuts them into thin, even strips. This provides quicker, more even cooking, and a professional looking dish that appears as though you labored over it for hours. In this book we ve included our top tips and a few easy- to- use recipes that your family will love. Julienne Peeler Top Tips! Top vegetables suitable for julienning: o Zucchini o Carrots o Butternut Squash o Potatoes (for hash browns or fries) Try and purchase symmetrical vegetables as they julienne easier! Hold vegetables using a fork at one end to minimize accidents. For best results (and minimum waste) rotate your vegetables every 2 or 3 slices. Top Tip: Purchase a cheap toothbrush to make cleaning your julienne peeler a breeze. We love you!
4 Squash Zoodles Prep Time: 30 minutes, Serves 4 Ingredients: 2 fresh zucchini 2 fresh yellow squash 1 tablespoon salt 3 cloves minced garlic ¼ cup olive oil Salt and pepper (to taste) Wash and slice off the tops of the zucchini and yellow squash. Next, julienne the zucchini and place it in a bowl, cover with cold water and add the tablespoon of salt. This helps draw the excess moisture out of the vegetables so they will not turn mushy when they are cooked. Let sit for 20 minutes, drain in a colander, then rinse under running water and pat dry with paper towels and set aside. Finely mince the cloves of garlic (use a garlic crusher if you have one). Heat the olive oil to medium high in a skillet and saute the garlic for 2 or 3 minutes. Add the julienned squash, zucchini, salt and pepper to taste and continue sautéing, stirring occasionally, for an additional 3 to 4 minutes. Optional toppings may be added such as grated cheese or crumbled bacon.
5 Asian Beef and Zoodles Stir-Fry Prep Time: 40 minutes, Serves 4 Ingredients: 3 cloves minced garlic 4 tablespoons soy sauce 1 tablespoon sesame oil Juice from ½ lime ¼ teaspoon red pepper flakes 2 teaspoons minced fresh ginger 1 ½ pounds flank steak, sliced into thin strips 3 to 4 tablespoons cooking oil 1 zucchini 2 carrots 1 red bell pepper 4 chopped spring onions 1 cup bean sprouts, washed and drained 8 ounce jar baby corn, sliced in half lengthwise 1 tablespoon salt Slice the beef in to long thin strips. Combine the soy sauce, sesame oil, garlic, ginger, red pepper flakes and lime juice in a large bowl and add sliced beef. Coat well and refrigerate. Wash and julienne the zucchini, carrots and thinly slice the bell pepper. Place the zucchini in a separate bowl covered with water, add the tablespoon of salt and let stand for 20 minutes. The salt will pull the extra water out of the zucchini. After the time has elapsed, rinse and pat dry. Wash the snow peas, pinch off the top and pull off the string on the side, and set aside. Pour the cooking oil in a heavy skillet or wok. Thinly coat the bottom and heat to high. Add the beef with marinade and cook until just done, about 10 minutes. Add sprouts a minute or two before the beef is finished because they cook quickly.
6 Remove the meat, sprouts and juice from the wok or skillet and set aside for now so the meat will not overcook while the vegetables are cooking. Add a little more oil and stir fry the remaining vegetables together. When the snow peas turn a bright green, re- add the meat and bean sprouts. Cook for a minute or two longer, tossing to mix together well.
7 Meatballs and Zoodles Prep Time: 45 minutes, Serves 4-6 Meatball Ingredients: 1 pound ground beef or ½ pound ground beef and ½ pound ground pork 1/2 cup breadcrumbs 2 teaspoons dried oregano 1 teaspoon finely chopped fresh rosemary 2 teaspoons Dijon mustard 1 large egg 1 teaspoon salt ¼ teaspoon black pepper olive oil Vegetables: 2 zucchini 2 yellow squash 2 carrots Tomato Sauce: 2 cans (15 ounce each) tomato sauce 2 cloves minced garlic 2 tablespoons finely chopped basil 1 teaspoon finely chopped rosemary ¾ cup finely chopped onion 3 tablespoons brown sugar ½ teaspoon dried red chili (optional) Wash and cut the tops off the squash. Julienne the zucchini and yellow squash and place in a bowl of water with a tablespoon of salt and allow to sit for 20 minutes which removes the extra water from the vegetables. Drain and rinse the julienned vegetables and pat dry with paper towels. Set aside. Meatballs are best mixed by hand so they blend well. Place the meat in a large mixing bowl and add the oregano, rosemary, mustard, egg, breadcrumbs, salt, and pepper. Mix well by hand and form into meatballs about two inches across. Drip a little olive oil over them and shake gently to coat, then place in the refrigerator for a few minutes to firm.
8 To cook the meatballs, heat a skillet to medium heat with a little olive oil coating the bottom of the skillet. Cook a few at a time in the hot oil, turning them with a spatula until they are browned and cooked through, about ten minutes, then set aside. Combine the tomato sauce, onion, garlic, basil, brown sugar and chili in a medium sized saucepan and let simmer gently over medium- low heat until the onion is soft and the flavors well blended, this takes about 10 minutes. The julienned squash and carrots may be cooked either in a skillet with a bit of oil for 4 or 5 minutes or placed in a metal colander over a pan of boiling water and steamed until tender. To Serve: Place a generous mound of vegetables on the plate, and top with sauce and meatballs. Aside from looking fantastic, using zoodles instead of pasta offers delicious low- calorie meals that excite even the most discriminating palate. Your children will enjoy them too.
9 Yummy Baked Veggie Chips These veggie chips are a delicious, healthy snack that is easy to make. They are great for school lunches or everyday munching. Prep Time: 25 Minutes Ingredients: 2 medium to large peeled parsnips, discard skinny ends 1 celery root 2 peeled sweet potatoes 2 peeled purple beets Olive Oil Sea Salt 1. Use the normal peeler to create thin, even strips of each vegetable. 2. Place vegetable slices in a large bowl and toss with olive oil and a moderate amount of sea salt. 3. Preheat oven to 375 degrees and lightly coat 2 baking sheets with cooking spray. 4. Working in small batches, arrange vegetable slices in a single layer on the baking sheets. 5. Bake chips for minutes or until they are crisp. Once they are baked to your liking, remove from the oven and sprinkle chips with sea salt. 6. Allow chips to cool for 5 minutes on the baking sheet before transferring them to a bowl. 7. Repeat steps 2-6 until all vegetable slices have been baked. Recipe Yields 6-8 cups.
10 Low-Carb Zucchini Lasagna This Low- Carb Zucchini Lasagna is a light, flavorful twist on a classic comfort food. Instead of using noodles, use a julienne peeler to make perfectly sized zucchini sheets. Prep Time: 30 Minutes Ingredients: 1 egg 2 lg zucchini 1 lb ground beef 1 small diced green bell pepper 1 diced onion 1-16 oz can tomato sauce 1 c. tomato paste 1/4 c. red wine 8 oz shredded mozzarella cheese 8 oz grated Parmesan cheese 1-15 oz container low- fat ricotta cheese 1-16 oz pkg frozen chopped spinach, drained and thawed 1 lb fresh sliced mushrooms 2 tbsp fresh chopped parsley 1 tbsp fresh chopped oregano 2 tbsp chopped fresh basil 1 1/2 tsp black pepper 1 tbsp fine sea salt hot water as needed Cooking spray 1. Warm oven to 325 degrees F. Then coat a 9x13 deep baking pan with cooking spray. 2. Use the peeler to cut zucchini lengthwise into small thin sheets. Sprinkle vegetable slices with salt and place in a colander to drain. Set aside. 3. Begin the meat sauce by placing black pepper and ground beef in a large skillet. Cook on medium heat for 5 minutes. 4. Add onion and green pepper to beef mixture. Continue cooking until beef is no longer pink.
11 5. Stir in wine, tomato sauce, tomato paste, oregano and basil. If the sauce is too think, continue adding small amounts of hot water until it has reached the desired consistency. 6. Once the sauce begins to boil, reduce heat and allow to simmer for about 20 minutes. Stir the sauce frequently. 7. In a large bowl, mix egg, parsley and ricotta cheese together until well blended. 8. To assemble the lasagna, start by spreading half of the meat sauce into the bottom of the greased dish. Layer half of the zucchini slices over the meat sauce. Then add half of the ricotta mixture, all of the mushrooms and spinach, and half of the mozzarella cheese. Continue layering the lasagna by adding the remaining meat sauce, zucchini sheets, ricotta mixture and mozzarella cheese. 9. Spread an even layer of Parmesan cheese over the top of the lasagna and cover with foil. 10. Bake the lasagna for 45 minutes. Remove foil, adjust oven temperature to 350 degrees and bake for an additional 15 minutes. 11. Once the lasagna is done baking, remove from oven and allow to stand for 5 minutes. Serve warm. Recipe Yields 8 Servings.
12 Cilantro Chicken With Spicy Zucchini Noodles The zesty flavor of the cilantro chicken paired with the spiciness of the Zucchini noodles makes this a great summer dish. Prep Time: 15 Minutes Ingredients: Cilantro Chicken: 1 lb boneless, skinless chicken thighs 2 tbsp minced garlic 3 tbsp olive oil 3 limes, 2 juiced and 1 zested 2 tbsp seasoned rice vinegar 1/4 cup of cilantro leaves salt and pepper to taste Spicy Zucchini Noodles: 2 cloves garlic, minced 1 c. chicken stock 3 chopped scallions for garnishing 1 tbsp seasoned rice vinegar 2 tbsp olive oil, additional oil for frying noodles 1 shredded carrot 1 tbsp Thai green curry paste 1/4 c. crushed peanuts, roasted 2 large zucchini 1 tbsp peeled ginger, grated 1/4 tsp red pepper flakes 1 lime, juiced and zested Salt and pepper to taste Cilantro Chicken: 1. Combine all ingredients in a large bowl. Let stand at room temperature for 20 minutes.
13 2. Prepare a pan to medium- high heat. Place chicken things in pan and allow to cook for about 4-6 minute on each side until cooked through. For Noodles: 1. Place a medium pan over medium- high heat with 2 tbsp olive oil. Add the lime zest, ginger, garlic, chicken stock and red pepper flakes. Stir all ingredients together and sprinkle with salt and pepper. Add seasoned rice vinegar, scallions and curry paste. Reduce heat to low and allow to simmer for 2 minutes. 2. Use a julienne peeler to make thinly sliced zucchini ribbons. In a separate pan, use olive oil to lightly fry the zucchini noodles until tender. 3. Arrange zucchini noodles in a large serving bowl. Add carrots and crushed peanuts, then toss well to combine. 4. Combine zucchini noodles with cilantro chicken and serve. Recipe Yields 4 Servings.
14 Sweet and Spicy Zucchini Noodles with Tangy Chicken and Broccoli When you are in the mood for some Asian flavor, it does not get much easier than this sweet and tangy dish. As an added benefit, zucchini noodles are a healthy alternative to using standard pasta. Prep Time: 10 Minutes Ingredients: 6 split chicken breasts, skin- on 6 chopped garlic cloves 1 bunch broccoli florets, stems discarded 2 lg zucchini 1/2 c. vegetable oil 1/2 c. sesame paste (tahini) 1/2 c. soy sauce 1/2 c. smooth peanut butter 1/4 c. fresh ginger, chopped and peeled 1/2 c. dry sherry 1/4 c. honey 1/4 c. sherry vinegar 1/8 tsp ground cayenne pepper 1/2 tsp Asian hot chilli oil 2 lg zucchini, julienned 4 whole scallions, sliced diagonally 1 red bell pepper, julienned 1 yellow bell pepper, julienned Olive oil sea salt and freshly ground pepper to taste 1. Preheat oven to 350 degrees. Arrange chicken breasts in a pan, skin side up. Rub olive oil over each breast and sprinkle with salt and pepper. 2. Roast chicken for 35 minutes until it is cooked through. Set chicken aside until it is cool enough to be handled. 3. Remove chicken meat from bones and discard bones and skin. Shred or cut chicken into large, bite- sized pieces and set to the side.
15 4. Heat a separate pan at medium- high heat and cover the bottom with olive oil. Use a julienne peeler to slice zucchini into noodle- shaped pieces. Add the noodles to the pan and fry until tender. 5. In a food processor, combine garlic, vegetable oil, ginger, sesame paste, soy sauce, peanut butter, sherry, chili oil, honey, sesame oil, cayenne pepper and 1/2 teaspoon of black pepper. Puree ingredients until smooth. 6. Toss zucchini noodles with the sauce. Add peppers, chicken, scallions and broccoli and toss well. Serve warm or at room temperature. Recipe Yields 8 to 10 Servings.
16 Garlic Chilli Prawns with Zucchini This light, flavorful dish is perfect for date night or a quick weekday dinner. Prep Time: 5 Minutes Ingredients: 2 lg zucchini 1 tbsp groundnut oil 1 tbsp sesame oil, additional oil to serve (optional) 1 bunch thinly sliced spring onions, sliced lengthways 1 red finely chopped red chili 4 finely chopped garlic cloves 1 300g pkg beansprouts 1 tbsp soy sauce 1 tbsp softened brown sugar 400g peeled raw tiger prawns 2 tbsp olive oil A pinch of salt 1. Start by slicing zucchini into noodle- shaped ribbons using the Precision Kitchenware julienne peeler. 2. Heat a large pan at medium- high heat. Add olive oil and a pinch of salt to the pan before adding the zucchini noodles. Lightly fry until tender. 3. Drain noodles and sprinkle with half of the sesame oil. 4. In a non- stick wok, heat 2 tsp of groundnut oil. Stir- fry all of the beansprouts and 3/4 of the spring onions until tender. 5. Stir the remainder of the sesame oil into the wok, add noodles and warm through. 6. Using a clean wet cloth, carefully wipe out the wok and add the rest of the groundnut oil. Add the chili and garlic, cook for about 10 seconds. 7. Add prawns and the stir- fry mixture to the pot and cook for 5 minute or until the prawns turn pink. 8. Add soy and sugar to the wok to create a sauce. Allow the sauce to bubble until the sugar has melted and the prawns are cooked through.
17 9. Spoon this mixture on top of the noodles and garnish with the remaining 1/4 of the spring onions. If you would like, add a drizzle of sesame oil to the dish before serving. Recipe Yields 4 Servings.
18 Quick Mince and Zucchini Noodle Stir-fry This grain- free stir- fry is healthy and easy to make. Prep Time: 20 Minutes Ingredients: 2 lg zucchini 2 lg carrots 2 lg squash 500g minced beef 1 brown onion halved and cut into thin wedges 3 crushed garlic cloves 1 1/2 tbsp peanut oil 1 carrot, halved and thinly sliced longways 300g small broccoli florets 115g baby corn, thinly sliced diagnally 1/4 c. soy sauce 1 small red capsicum, cut into small pieces 1/4 c. barbecue sauce 2 green onions, sliced thinly 1 tsp sesame oil 1. Cut zucchini, carrots and squash into thin, noodle- shaped ribbons using a julienne peeler. 2. Heat a large pan at medium- high heat and add olive oil. Add the noodles to the pan and fry until tender. Separate noodles with a fork and drain. 3. Heat wok over medium- high heat. Add 1 tbsp of peanut oil. Swirl oil to coat and add minced beef. Allow beef to cook, using a wooden spoon to break into small pieces. Cook about 8 minutes or until browned. 4. Transfer meat to a small bowl, allowing fat to drain. Add the remainder of the peanut oil to the wok. Swirl the wok so all parts are coated. Add garlic and brown onion, stir fry for 1 minute. 5. Add corn, carrot, broccoli and capsicum to the wok. Stir- fry 4 minutes or until vegetables are tender. Add the drained meat back to the wok. Stir in soy sauce, sesame oil and barbecue sauce. Stir- fry all ingredients for about 1 minute.
19 6. Add green onion and noodles to wok. Stir- fry all ingredients until they are combined. Serve warm. Recipe Yields 4 Servings.
20 Sweet Sesame Chicken with Crunchy Cucumber Noodle Salad This recipe combines a crunchy cucumber noodle salad with warm, sweet sesame chicken for an explosion of flavor. Prep Time: 5 Minutes Ingredients: 3/4 c. rice vinegar 8 oz Chinese egg noodles or any other thin noodle 1 c. creamy peanut butter 2 tbsp dry sherry 2 tbsp sesame oil 1 c. scallions, thinly sliced 2 tbsp reduced- sodium soy sauce 1 tbsp Asian Chile sauce 1 1/2 lbs boneless, skinless chicken breasts, sliced into 1/4- inch slices and chilled 1 head romaine lettuce or 2 heads baby romaine lettuce 2 medium sized red bell peppers, diced 1 lg cucumber, peeled and halved 1/4 c. fresh cilantro, chopped (optional) Salt and pepper to taste Toasted sesame seeds (optional, for garnish) 1. Add oil to a large pan and set on medium- high heat. Lightly fry noodles until tender. 2. Once noodles are cooked, drain and transfer to the large bowl of ice water. When noodles have cooled, drain again and transfer to a large bowl. Set aside. 3. Whisk vinegar, peanut butter, sherry and sesame oil in a bowl until smooth. Add cilantro, scallions, chile sauce and soy sauce. Stir until well blended. 4. If using baby romaine, half the lettuce lengthwise. Remove the core and cut crosswise into bite- sized pieces. For regular romaine, start by removing the outer leaves. Then halve the lettuce lengthwise, remove the core and cut into bite- sized pieces. You should be left with about 8 cups of lettuce. 5. Use a julienne peeler to slice cucumbers into thin, even pieces. Add the chicken, bell peppers, cucumber and lettuce to the cooled noodles. Stir in 3/4 of the dressing mixture and toss to coat. Season the dish with salt and pepper.
21 6. Transfer the salad to a large serving bowl. Garnish with sesame seeds if desired. Recipe Yields 12 Servings.
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