Tubeman’s Noodle Zoodle Egg Bowl
4 large EGGS 1 1/2 cups whole wheat spaghetti 2 Tbsp. extra virgin olive oil 2 medium garlic cloves, minced 1/2 tsp. red chili flakes 4 medium zucchini, spiralized into noodles 1/4 tsp. salt 1/4 tsp. pepper 2 cups cherry tomatoes, cut in half 2 cups packed baby spinach 1 tsp. lemon zest 1 Tbsp. lemon juice 1/4 cup basil leaves, thinly sliced
Yields: 4 servings
- Nutritional Information
Per serving: 1/4 of recipe
Total fat: 13 g
Saturated fat: 3 g
Polyunsaturated fat: 2 g
Monounsaturated fat: 7 g
Cholesterol: 186 mg
Sodium: 382 mg
Carbohydrates: 27 g
Fiber: 4 g
Sugar: 7 g
Protein: 13 g
Vitamin A: 234 mcg
Vitamin D: 1 mcg
Folate: 148 mcg
Choline: 175 mg
Calcium: 112 mg
Iron: 4 mg
Potassium: 833 mg
This recipe is an excellent source of choline, protein, vitamin A and folate.
BRING large pot of water to boil, add spaghetti and COOK per package directions.
While pasta is cooking, HEAT olive oil in a large, deep nonstick skillet on medium-high heat. ADD garlic and chili flakes and COOK for 1 minute, stirring continually. ADD zucchini noodles, salt and pepper and COOK, tossing gently, for 1 to 2 minutes or until zucchini has softened. STIR tomatoes, spinach, lemon zest and juice gently into zucchini mixture until well combined. COOK for another 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.
When pasta is done, DRAIN and ADD to skillet mixture. REMOVE from heat.
HEAT 2 to 3 inches of water in a large saucepan to boiling. ADJUST heat to keep liquid SIMMERING gently.
BREAK eggs, 1 at a time, into a cup. Holding dish close to surface, SLIP egg into water.
COOK eggs until whites are completely set and yolks begin to thicken but are not hard, 3 to 5 minutes. Do not stir. LIFT eggs from water with slotted spoon. DRAIN in spoon or on paper towels. TRIM any rough edges if desired.
DIVIDE zucchini and pasta mixture among four dinner plates or bowls, TOP each with 1 poached egg and GARNISH with basil. SERVE immediately.
- Use a spiralizer or spiral vegetable slicer on a setting such as curl to create a shape that resembles long and thin noodles. Blot zucchini noodles with a paper towel if moist and watery before proceeding with recipe.
- Cooking eggs to a soft poach allows the yolk to remain runny, which creates a creamy sauce when cut into over the zucchini noodles.
- Always use very fresh eggs for poaching. They hold their shape better and form fewer wispy threads or “angel wings” in the water.