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Syn Free Courgette and Parmesan Pasta

March 1, 2019 1 Comment

1.9Kshares

Delicious Syn Free Courgette and Parmesan Pasta – a simple quick pasta recipe with spiralized courgette.

courgette and parmesan pasta in a black frying pan

Gotta love a quick pasta recipe you can throw together in minutes and that include some speed foods for an easy lunch or dinner and this Courgette and Parmesan Pasta will not disappoint.

To spiralize the courgette I use this amazing spiralizer attachment for my Kitchen Aid mixer, but any Vegetable Spiralizer will work, even a julienne peeler and if of course, you have none of those things, you can just slice it into the pan any way you like. No one is judging you here. 

close up of courgette and parmesan pasta in frying pan

I do love to spiralize courgette, it makes you feel like you are getting a big bowl of pasta when you mix it with regular pasta and we all enjoy a decent bowl of pasta right? Plus if you struggle with speed foods, it’s a great way to make them more interesting. Carrot, squash, celeriac, courgette, swede are all great vegetables to spiral in place of some pasta or noodles in any dish.

For the flavour, I took inspiration from my Delicious Syn Free Carbonara using just some fresh garlic, and then a base sauce/coating using egg yolks, parmesan and good ole pasta water. Cheesy, garlicky, healthy goodness. 

courgette and parmesan pasta in black frying pan with wooden spoon

Love quick recipes like this? Check out these recipes all ready in 30 minutes or less:

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  • LOW SYN CHINESE 5 SPICE CHICKPEAS
  • ORANGE GINGER CHICKEN FRIED RICE

or head on over to my Full Recipe Index with over 850 delicious Slimming World and Weight Watchers recipes all fully searchable by meal type, ingredients, syn value and smart points etc.

close up of courgette and parmesan pasta in black frying pan with wooden spoon.

How can I add a 1/3 speed foods to this Courgette and Parmesan Pasta?

No need to worry about the speed foods, as I’ve got you covered with plenty of courgette in this Courgette and Parmesan Pasta. That’s not to say you can’t serve it alongside a yummy mixed salad to increase the speed foods even further. 

You could even add in some over vegetables to this pasta dish, like spinach or mushrooms. It’s a really versatile recipe that can easily be mixed up.  

courgette and parmesan pasta on green grey plate with fork

Kitchen Items used for this Courgette and Parmesan Pasta:

  • Measuring Scales
  • Chopping Board
  • Measuring Jug
  • Santoku Knife
  • Measuring Spoons
  • Wooden Spoon
  • Mixing Bowl
  • Saucepan
  • Frying Pan
  • Sieve 

close up of courgette and parmesan pasta on green grey plate.

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Courgette and Parmesan Pasta

Courgette and Parmesan Pasta

Yield: 2 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Delicious Syn Free Courgette and Parmesan Pasta - a simple quick pasta recipe with spiralized courgette

Ingredients

  • 400g courgette (zucchini) - spiralized
  • 120g of pasta (dry) - I used bucatini
  • 2 cloves of garlic, crushed
  • 30g of parmesan
  • 1 egg yolk
  • 1/3 cup of reserved pasta water
  • sea salt and black pepper
  • cooking oil spray
  • chopped fresh parsley

Instructions

  1. Add the spiralized courgette to a sieve and place over a bowl. Add a pinch of sea salt and set aside while the pasta cooks (this will help draw out some of the liquid).
  2. Cook pasta according to package directions (reserving a 1/3 of cup of pasta water, once cooked). Drain and set aside.
  3. Rinse the courgette thoroughly under running water, and then pat dry with kitchen paper.
  4. Spray a frying pan over a medium high heat with some cooking oil spray.
  5. Add the crushed garlic and just sautéed for 1 minute to infuse the flavour.
  6. Add in the spiralized courgette and a pinch of black pepper. Sautéed for 2 mins
  7. Whisk the egg yolk with the parmesan and reserved pasta water.
  8. Add the cooked pasta into the frying pan.
  9. Add the egg parmesan mixture, remove from heat and toss to coat.
  10. Season as needed and sprinkle with fresh parsley.
  11. Enjoy!!

Notes

This recipe is vegetarian, Slimming World and Weight Watchers friendly.

  • Extra Easy/Green - 1/2 HEa per serving (or 3.5 syns if not using HEa)
  • WW Smart Points - 8 per serving
  • Vegetarian - use a Italian style vegetarian friendly cheese.

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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 352Total Fat: 7.8gSaturated Fat: 3.7gCholesterol: 103mgSodium: 368mgCarbohydrates: 55.7gFiber: 2.9gSugar: 3.5gProtein: 15.7g

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

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© Siobhan (Slimming Eats)
Cuisine: Italian / Category: Main
courgette and Parmesan Pasta in black frying pan pin image

 

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

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Filed Under: 8 SP, below 2 syns, by course, by ingredient, by type, cheese, dairy, eggs, Extra Easy, Green, lunch, main course, Meal in less than 30 mins, pasta, Recipes, Syn Free, vegetables, Vegetarian, Weight Watchers Smart Points Recipes, zucchini Tagged With: courgette, Extra Easy, points plus, pro points, slimming eats recipe, slimming world recipes, slimming world USA, syn free, weight watchers recipes, zucchini

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Reader Interactions

Comments

  1. D.Roper

    March 21, 2013 at 7:34 am

    I have made this recipe and it is lush, a firm favourite in this house and the kids even love it so bonus. Thanks for the recipe.

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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