R E C I P E B O O K M A K E Y O U R O W N D E L I C I O U S D I S H Zeroodle is dedicated to helping customers "Live a Happier & Healthier Life" one customer at a time. O N L Y T H E B E S T I N G R E D I E N T S All of the dishes in this recipe book using Zeroodle are low in net carbs, low calorie, high in fibre, and high in protein. Our Zeroodle pastas are gluten free, organic, and GMO certified. M I X A N D M A T C H All of the dishes can be made using any of the Zeroodle pasta products. Interchange the type of Zeroodle to perfect the recipe to your desired taste. Submit your favourite dish and recipe for chance to win $250 Gift Certificate and recipe published in Fitness STAR Magazine. Simply email image of your delicious dish with ingredients and directions to brenda@lowcarbcanada.ca to be eligible.
SOYBEAN SPAGHETTI STIR FRY 1 tbsp toasted sesame oil 2 small carrots, cut into matchsticks (150g) 1 courgette, cut into matchsticks (180g) 1 red pepper, sliced (170g) 100g unsalted cashew nuts 3 tbsp Thai sweet chilli dipping sauce 3 tbsp light soy sauce 1 tbsp sesame seeds, toasted 200g pack Organic Soybean Spaghetti 25g coriander, roughly chopped Heat the oil in a large frying pan or wok and fry the vegetables and nuts for 3 minutes. Mix together the chilli sauce, soy and sesame seeds and add to the pan for 1 minute.meanwhile, cook the spaghetti according to pack instructions, drain and toss into the vegetables, sprinkle over the coriander and serve.
CURRIED KELP NOODLES WITH CHICKEN 1 cup Zeroodle Kelp noodles 1 tsp curry sauce or powder 1/4 tsp sea salt 1 cup steamed purple cabbage chopped 1 cup steamed broccoli florets 1/2 cup sliced cucumber 4 oz. cooked chicken breast chopped in chunks 4 tsp sesame ginger Walden Farms dressing Boil Kelp noodles in curry sauce or powder add salt and cook for 20 minutes. Drain water and toss kelp with steamed cabbage, broccoli, chicken and cucumber. Toss with dressing and serve. N O M A D I C 2 4
1-⅞ ounces, weight Dry Black Bean Spaghetti 4 cups Water 1 pinch Sea Salt ½ cups Canned Corn ½ Tablespoons Butter ½ whole Fresh Lime ¼ cups Fresh Cilantro 1 pinch Garlic Salt ½ ounces, weight Cheddar Cheese 1 whole Plum Tomato 3 slices Jalapeno Pepper ½ whole Avocado 1 Tablespoon Green Onion ¼ cups Greek Yogurt Or Sour Cream 1 teaspoon Hot Sauce, Optional M A K E Y O U R O W N BLACK BEAN SPAGHETTI Cook pasta in the water as directed on the package. Warm corn in the microwave with butter, squeeze of lime juice, chopped cilantro to taste, and garlic salt to taste (optional). While pasta cooks, shred cheddar cheese, dice tomato and jalapeno and roughly toss together. Slice avocado and reserve green onions and fresh cilantro for garnish. Drain pasta, plate and immediately top with cheddar. Add avocado slices and warmed cilantro lime butter corn on top of cheese, then tomatoes and jalapeno pepper. Squeeze lime juice over top of pasta, then top with plain Greek yogurt or sour cream, fresh cilantro, and green onions. Hot sauce or cayenne pepper is optional.
HERB FLAVORED KELP WITH CHICKEN 1 cup Zeroodle Kelp noodles 2 tsp Caribbean seasoning 6 oz. grilled chicken breast 1 cup snow peas 1/4 cup red bell peppers 4 tsp Walden Farm Chipotle Dressing Boil Zeroodle Kelp noodles in 2 tsp Caribbean seasoning or vegetable cubes for 20 minutes, sauté snow peas and red bell peppers in a non, stick skillet spray with pam for 2 to 3 minutes. Pan fry chicken breast with pam sprinkled with salt and pepper, cook on both sides until completely cook. Place over noodles and vegetables, then add dressing and serve. N O M A D I C 2 4
KELP AND SESAME TILAPIA 1 cup Zeroodle Kelp noodles 4 tsp Bragg amino or all-purpose seasoning 6 oz. tilapia fillet 2 tsp black & white sesame seeds Pam cooking spray (preference coconut oil) 1/4 cup baby kale chopped 1/4 cup purple cabbage 1/4 cup mixed bell peppers cut into strips 4 tsp Walden Farm Asian Dressing Boil noodles for 20 minutes with Bragg seasoning sauce. Sprinkle both sides of Tilapia with Black &White Sesame with sea salt. Pan fry on non stick skillet coated with coconut oil cooking spray on medium high heat cook on both sides until fish is cook thoroughly 3 to 4 minutes per side. Serve on top of noodles sprinkled with Walden Farm Asian Dressing.
1/2 cup Half and Half (or whipping cream or non-dairy alternative) 1 1/2 cup freshly grated Parmesan cheese 1/2 cup butter (or non-dairy alternative) 1 cup diced cooked chicken (or vegan alternative) 1 small (7 ounce) package edamame mung bean pasta 1 clove of smashed garlic salt and freshly cracked pepper to taste M A K E Y O U R O W N CHICKEN AND EDAMAME MUNG BEAN PASTA For pasta, bring 8 cups water to a boil and add entire package of Edamame Mung Bean pasta. Bring back to a boil, reduce heat and simmer noodles for 7-8 minutes. Rinse and set aside to wait for the sauce to cook. (which will be done before the noodles cool down). Melt butter in a large fry pan, stir in cream. Stir gently but continuously until the mix comes to an almost boil. You want it very hot but not boiling. Stir constantly to avoid scorching. Add Parmesan cheese a little at a time while stirring. Keep stirring until all of the cheese has melted and the cream is thick and bubbly.add smashed garlic and salt and pepper or your favorite spices to taste. Gently fold the pasta and chicken into the Alfredo sauce and you are ready to serve. Garnish with a little extra Parmesan and cracked spices if you wish.
QUICK SHRIMP KELP SALAD 1 cup Zeroodle Kelp noodles 5 oz. cooked and peeled shrimps 4 tsp Chili Pepper Sauce (Jok n Al brand) 1 tsp. thinly sliced cilantro Rinse and cut kelp noodles. Rinse shrimps if they were frozen. Pour sauce over shrimp, add shrimp and sauce over the noodles. Finally, sprinkle with cilantro. Chill until ready to eat. N O M A D I C 2 4
BBQ CHICKEN SALAD WITH MUNG BEAN SPAGHETTI 1 Packet (200g) Zeroodle Organic Mung Bean Spaghetti noodles 8 oz. grilled chicken breast (sliced) 1/2 cup cherry tomatoes 1/2 cup BBQ sauce 1/4 cup sliced red bell peppers Cook noodle according to package instructions, and drain. Grill chicken on BBQ or in oven till thoroughly cooked. Place pasta in a large platter and top with sliced BBQ chicken. Add sliced peppers and mushrooms and top with BBQ sauce and serve. N O M A D I C 2 4
MEDITERRANEAN CHICKEN PASTA SALAD 1 package (200g) Zeroodle Organic Mung Bean Fettucine noodles 6 oz. grilled chicken breast 1/2 cup cherry tomatoes 2 tsp olives 2 tsp sliced mushroom 2 tsp sliced green onions 1 cup Italian salad dressing Cook noodle according to package directions and drain. Cook chicken and chunk into cubes Combine all ingredients and toss with salad dressing. Chill for 1 hr. and serve.
MAKE YOUR OWN BLACK BEAN PASTA PIE 1/2 Pkt (100g) Zeroodle Organic Black Bean pasta 1/2 cup egg whites 4 oz. extra lean ground beef (cooked) 1/4 red bell pepper chopped 1 tsp chopped onions 2 tsp olive oil 2 tsp sliced mushrooms Boil noodles to directions on package sauté onions peppers and onion with ground beef. Spray around baking dish with cooking spray or rub with olive oil, add one layer of ground beef mixture and then noodles, add peppers and additional noodle. Coat with 1/2 cup egg white or egg mixture. Add mushroom, and sprinkle with salt and pepper to taste. Bake in 350degree oven for 15 to 20 minutes or until egg is completely set. Egg should be thoroughly baked through. Serve warm or cold.
olive oil ¾ pound pasta 3 Tbsp unsalted butter 2½ Tbsp good olive oil 1½ Tbsp garlic, minced (~ 4 cloves) 1 pound large shrimp (~ 16 shrimp), peeled and deveined 1½ tsp fine grain sea salt ¼ tsp freshly ground black pepper ⅓ cup chopped fresh parsley leaves ½ lemon, zest grated ¼ cup freshly squeezed lemon juice (~ 2 lemons) ¼ lemon, thinly sliced in half-rounds ⅛ teaspoon hot red pepper flakes EDAMAME & MUNG BEAN PASTA Cook the pasta according to the directions on the package. Meanwhile, in another large, heavybottomed pan, melt the butter and olive oil over medium-low heat. Add the garlic and sauté for 1 minute. Add the shrimp, sea salt, and the pepper. Sauté until the shrimp have just turned pink, stirring often. Remove from the heat, add the parsley, lemon zest, lemon juice, lemon slices, and red pepper fl Toss to combine. When the pasta is done, drain the cooked linguine and then put it back in the pot. Immediately add the shrimp and sauce, toss well, and serve.
VEGAN KELP SLAW 2 cups Zeroodle Kelp noodles 1 cup red cabbage sliced thinly 1 cup chopped baby kale 4 tsp toasted or cooked edamame 1/2 cup Walden farms Italian salad dressing Combine Kelp noodles with cabbage, kale and salad dressing. Toss well, before serving add edamame you can also add 2 tsp of pomegranate seeds (optional). Can be refrigerated until ready to serve.
MAKE YOUR OWN SHRIMP FETTUCCINE 200 g shrimp ½ pk prepared Zeroodle Fettuccine, chopped 1 cup sliced mushrooms 1 cup diced bell pepper 1 tbsp Bragg Seasoning or other dry seasoning of your choice 2 tbsp Walden Farms seafood sauce or soy sauce In a non-stick skillet Sauteed mushrooms and bell pepper on medium heat 2-3 minutes. Add shrimps and seasoning, cook until shrimp turns pink. Add noodles and sauce. NOMADIC 24
CURRY CHICKEN WITH KELP NOODLES 6 oz. chicken breast cut in cubes 2 tsp curry powder 1/2 small onion chopped 1 clove garlic minced 1 cup Zeroodle kelp noodles 1 chicken bouillon cube pam cooking spray (preference coconut oil) Boil Zeroodle Kelp noodles with bouillon cube for 20 minutes on non-stick skillet on medium-high heat. Combine curry, onion and garlic. Sauté in pan sprayed with non-stick cooking spray Brown on all sides for 2 to 3 minutes. Add 1/4 cup hot water and simmer for an additional 8 to 10 minutes. Serve over cooked Zeroodle Kelp Noodles. Sprinkle with thinly sliced green onions.
BLACK BEAN FETTUCINE STUFFED PEPPERS 1 pkg (200g) Zeroodle Organic Black Bean Fettuccine 6 oz. ground turkey or beef 1/4 cup spaghetti sauce 2 tsp sliced green onion 3 Bell Pepper sliced in half and seeds removed Boil noodle according to pkg instructions. Drain and set aside. Cook ground beef with spaghetti sauce until meat is completely cooked about 5 to 8 minutes. Place each half of pepper on a baking tray, top with noodle then add sauce and sprinkle with green onions. Bake in oven for 20 minute. Add additional sauce if needed. Sprinkle with parmesan cheese if you wish. Serve warm. N O M A D I C 2 4
SOYBEAN SPAGHETTI & MEATBALLS 1 Pkt (200g) Zeroodle Organic Soybean Spaghetti noodles 8 oz. ground lean ground beef 1 cup spaghetti sauce 1/2 cup chopped onions olive oil green onion or Italian parsley chopped Make small meatballs by combining ground beef, onion, salt and pepper. Pan fry the meatballs on medium heat for 2 minutes on each side or until they are completely brown on all sides. Add spaghetti sauce to pan and cook for additional 5 minutes. Serve over noodles, sprinkle with green onions and parmesan cheese if you wish.
S T E A M E D K E L P N O O D L E S W I T H P A N F R Y T I L A P I A 1 cup Zeroodle Kelp noodles 1 vegetable bullion cube 6 oz. Tilapia 1/2 cup chopped mixed bell peppers 1/4 cup chopped purple onions 1/4 cup mushrooms Pam cooking spray (preference coconut oil) Boil noodles with cube for 20 minutes. Pan fry tilapia on medium high heat on a non stick pan sprayed with pam. Cook fish on both sides, sauté vegetable for 2 to 3 minutes. Serve noodles with fish and vegetables. N O M A D I C 2 4
MAKE YOUR OWN Zeroodle Shirataki Fettuccine 1 boneless Chicken thigh ¼ tablespoon sesame oil 2 eggs 3 tablespoon of white wine vinegar 5 tablespoon of fish sauce 3 tablespoons of Splenda/stevia 1 minced garlic clove 1 tablespoon sweet chili sauce 1 tsp cayenne pepper ¼ Grated Carrots ½ cup of Zeroodle kelp noodles ¼ cup crushed peanuts 2 green onions chopped 1 lime ¼ cup crushed red pepper Olive oil spray/pam Heat wok with olive oil, sauté chicken until browned, remove and set aside. Heat sesame oil in wok over medium-high heat. Crack eggs into hot oil and cook until firm. Add minced garlic, carrots and green onions, stir for a minute and add the chicken. Add soften noodles, kelp noodles, the vinegar, fish sauce, sugar, red pepper, sweet chili sauce, cayenne and half of the peanuts. Adjust seasonings to taste. Mix while cooking. CHICKEN PAD THAI
MAKE YOUR OWN TUNA PASTA 1 tuna can ½ onion ½ red pepper 1 tablespoon of woschester sauce Powder garlic to taste salt to taste ½ cup Tomato paste ¼ cup of water ½ cup Frozen Mixed vegetables Zeroodle Mung Bean Noodles Mince onion and red pepper. Heat cocking pot to medium heat, pour mix into the cocking pot, add powder garlic, salt, tomato paste, woschester sauce, water, mixed vegetables and tuna. Cook for 15-20 mins. Boil noodles as per instructions on the back of the package and serve. NOMADIC 24
SHIRATAKI ALFREDO 2 Tablespoons of butter 2 tablespoons of flour 1 cup of boiling milk 3/8 tablespoons of salt 1/8 teaspoon of grinder white pepper Nutmeg (optional) 1 chicken breast Brocoli to taste Poor the butter in a pot until soft, Add the flour while constantly moving the mix and pu the timer to low.. Cook for about 3-4 min. Slowly add the milk, salt, and nutmeg while constantly moving the miss. Cook for about 5-7 min until the mix has thicken. In a separate pan cook the chicken until golden brown, chop and add to the mixture. Finally blanch the broccoli and add to the mixture.
MAKE YOUR OWN ZEROODLE CAKE 150g ground beef 3 eggs Parmesan cheese to taste 3 tablespoons of tomato paste ½ onion ½ red pepper 2 garlic cloves Garlic powder to taste Onion powder to taste Worcester sauce to taste Salt to taste Zeroodle Mung Bean Noodles In a bowl mix the ground beef with the garlic powder, onion powder, worcester sauce, and salt. After its all mixed, in a pan cook the meat with a little of olive oil. Simultaneously, in a blender add the onion, pepper, garlic cloves. Mix well. Add to the meat and cook on low heat for 45 min. Cook the pasta as indicated in the instructions. After the sauce is ready add the cook pasta into the pan with the parmesan cheese, and the eggs previously beaten. Season to taste. Mix well and cover it while its cooking. When it looks cooked on top, flip the cake and let cook for a cople of more NOMADIC 24 min.
MAKE YOUR OWN Zeroodle Mung Bean Noodles 3 egg yolks 3 tablespoon of parmesan cheese (grated) 150g Pancetta or Bacon 1 garlic clove Black pepper In a bowl add the egg yolks and the parmesan cheese and mix well. Add pepper to taste. Chop the pancetta/bacon and set aside. Cook the pasta as indicated in the instructions. In a separate pan start cooking the pancetta/bacon over medium-high heat. Add the garlic and continue cooking for 1 min. Cook the pancetta/bacon until it starts to crips up. Remove the garlic and add the noodles to the pan and toss over the heat to absorb the flavour. Remove the pan from the heat and start adding the egg mixture. Serve with grated parmesan and created pepper. CLASIC CARBONARA
MAKE YOUR OWN ZEROODLE WITH SWEET PEPPER-CAYENNE SAUCE Zeroodle Mung Bean Noodles 4 mini-pointed pepper, julienned 2 cloves of garlic, minced 2/4 teaspoon cayenne pepper 1 cup of reduced fat sour cream 3/4 cup chicken broth 3/4 cup grated parmesan cheese Salt and pepper to taste Cook pasta as indicated in the instructions. Meanwhile, in a pan cook red bell peppers, garlic and cayenne pepper in olive oil over medium heat for 4 min. Add sour cream and chicken broth and simmer for 5 min. Remove from heat and add the parmesan cheese. Add hot pasta and toss in the pan until well mixed. Add salt and pepper to taste.
NAPOLE SAUCE Zeroodle Black Bean Noodles 1 Can of tomatoes 1 Onion 6 Garlic cloves 1 Celery stick Sals and pepper to taste 1 tspn of olive oil Cut the onion and garlic into small cubes and add it to a hot pan with a pinch of oil. Add the celery stick and season with salt and pepper. While that is cooking, blend the tomatoes and strain to remove any seeds. Add the tomatoes to the pan. When the sauce is boiling, reduce the flame to low and let cook for 30 min. N O M A D I C 2 4
Zeroodle Soybean Noodles 1 chicken breast 1 medium onion 1/2 red pepper 2 garlic cloves 1 cup of tomato paste Salt and pepper to taste Oregano to taste Olive Oil Pinch of sugar CHICKEN SAUCE Season the chicken with salt and pepper to taste. Fry the chicken with a pinch of olive oil until it has a gold colour in a pot. Add the rest of the ingredients to the chicken to create the sauce. Add a pinch of sugar to the mix to kill the sourness of the tomatoes paste. Cook at medium heat until the chicken is fully cooked. When the chicken is ready, take it off the sauce and pulled it apart and add back to the sauce. Leave the sauce on the pot until the mix is thick enough to serve.
SOYBEAN NOODLE STIRFRY Zeroodle Soybean Spaghetti 1 Chicken breast 1 Red pepper 1 Large onion 1 Celery stick 1/2 cup of soy sauce 1 tbsp of grated ginger Salt to taste Cook pasta as indicated in the instructions. Meanwhile, cut the chickent into 1cm size cubes and season with salt. Pan fry the chicken with a little oil. When the chicken is fully cooked, add the ginger and the soy sauce and stir. Lastly, add teh ret of the ingredients and stir fry for a couple of minutes. Finally add the cooked noodles stir and its ready to serve.