• Home
  • Cocktails
  • Culture
    • Dance
    • Opera
    • Theatre
    • Outdoor
    • London Life
      • Foodie London
      • Visiting London – Five Must Do Sights
      • Visiting London – London Travel Tips
    • Balcony Gardening
  • Featured
    • Books
    • Home Delivery
    • Recipe Kits
    • Giveaways
  • Recipes
    • Meat
    • Soups
    • Lunch
    • Starters
    • Mains
    • Sides
    • Desserts
    • Cakes and Sweets
    • 5:2 Diet Recipes
    • Fish and Shellfish
    • Meat
    • Poultry
    • Vegetarian
  • Restaurants
    • Bloomsbury and Fitzrovia
    • Bermondsey, Borough and London Bridge
    • Chelsea
    • Camden
    • City of London
    • Clerkenwell
    • Covent Garden
    • Docklands
    • East London
    • Kings Cross
    • Knightsbridge
    • Kings Cross
    • Kensington
    • Marylebone
    • Mayfair
    • Oxford Circus
    • Oxford Circus
    • Paddington
    • St James
    • Soho
    • South Bank
    • South London
    • The Strand and Embankment
    • North London
    • Victoria and Pimlico
    • West London
    • Out of London
    • Miscellaneous
  • Travel UK
  • Travel Europe
    • Belgium
    • Croatia
    • Czech Republic
    • First Visit
      • Bulgaria
      • Netherlands
      • Poland
      • Romania
      • Slovenia
    • France
    • Germany
    • Greece
    • Italy
      • Sicily
    • Ireland
    • Portugal
    • Spain
    • UK
  • Travel Other
    • Caribbean Travel
      • Antigua
      • Barbados
      • Grenada
      • St Lucia
    • Ecuador
    • Egypt
    • India
    • Qatar
    • Mexico
    • Oman
    • Rodrigues and Mauritius
    • Sri Lanka
    • USA

London Unattached - Luxury Mid-Life London Lifestyle

Luxury London Lifestyle for mid-life Metropolitans - food, travel, restaurant reviews - London Unattached

You are here: Home / Recipes / Courgetti with Oil and Garlic – a 5:2 Diet Low Calorie Recipe

Courgetti with Oil and Garlic – a 5:2 Diet Low Calorie Recipe

August 21, 2016 by Fiona Maclean 9 Comments

Tweet
Pin
Share
Flip
Yum
Share

Counting the Calories Italian Style – Courgetti with Oil and Garlic for the 5:2 Diet:

It is that time of the year when there always seems to be a glut of courgettes.  And, the good news for anyone doing the 5:2 diet or following any other low calorie diet is that courgettes are naturally very low calorie.  Even better, if you spiralise them to make courgetti, they make a pretty good substitute for spaghetti.  By cutting out the calories in the pasta, you can afford to indulge in ingredients that are much higher in calories that you’d normally be able to use as part of a diet.  In my case, good quality olive oil, garlic and Grana Padano cheese to make the Italian classic Spaghetti aglio et olio. Of course, you can make the full calorie version if you like, but once you’ve tasted this beautiful, fresh dish I doubt you’ll ever want to.  Nono will be turning in her grave!  I guess if we are trying to be authentic it could be called zucchini aglio et olio.  But perhaps that’s just pushing it a bit too far!

Courgetti with garlic and oil

Actually if you are dieting and craving cheese, those hard Italian cheeses like Grana Padano and Parmesan are not a bad thing to use.  At 384 calories per 100g for Grana Padano, you’d think it wouldn’t be a good idea.  But, it’s a strong cheese and you really won’t need much – about 10-15 grams grated and used to top the dish.  It’s also something that will add a little protein to the dish so will help to stop you feeling hungry again too quickly.  Similarly, olive oil might seem like an indulgence.  A teaspoon to soften your garlic and chilli will add 40 calories of luxurious taste to the dish that you really shouldn’t try to cut out.

Print
Courgetti with Garlic and Oil
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 
Course: Lunch
Cuisine: Italian
Servings: 1
Author: Fiona Maclean
Ingredients
  • 1 Medium Courgette Spiralised
  • 1 teaspoon Olive oil
  • 2 cloves Garlic Finely chopped or crushed
  • 1/2 Red Chilli De-seeded and chopped
  • 10 g Grana Padano Cheese Grated
  • 5-6 sprigs Fresh Parsley Stems removed and finely chopped
  • Salt and black pepper to taste
Instructions
  1. Warm the oil in a heavy based non stick pan. Gently soften the garlic and chilli for about 5 minutes
  2. Stir through the spiralised courgetti and cook for a further 5 minutes till soft but still 'al-dente'
  3. Put into a pasta bowl to serve, check and adjust seasoning
  4. Dress with grated Grana Padano cheese and chopped parsley (or basil)

 

 

This is such an achingly simple dish to make I do hope you’ll try for yourself.  It is a great lunch dish and would also work well as a vegetable accompaniment to grilled meat or fish.

Courgetti with oil and garlic

 

Filed Under: 5:2 Diet Recipes, Lunch, Recipes, side dish Tagged With: 5-2 diet, 5:2 diet recipe, Courgette, courgetti

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. caroline tokes says

    December 16, 2017 at 2:51 am

    I love courgetti I often have it in place of spaghetti now I am on a low calorie diet i struggle to know how much to make though as It doesnt fill you up as much as spaghetti does

    Reply
  2. Lisa Parker says

    November 19, 2017 at 5:07 pm

    This sounds very delicous and one that I will have to make myself x

    Reply
  3. Agness of Run Agness Run says

    August 18, 2017 at 12:12 pm

    This recipe is such a healthy and easy to prepare dish! I love all the ingredinets and I could eat it every day!

    Reply
  4. caroline tokes says

    January 3, 2017 at 3:36 pm

    This looks yummy i love courettes my partner does a similar thing adding sliced tomatoes

    Reply
  5. A.E. ADKINS says

    December 28, 2016 at 10:58 am

    Must invest in a spiraliser, sounds lush

    Reply
  6. Amy Dickson says

    December 19, 2016 at 10:56 am

    This sounds like a lovely healthy dish and so easy to make!

    Reply
  7. Glamorous Glutton says

    August 25, 2016 at 2:45 pm

    A delicious alternative to spaghetti, topped with all the best things a pasta dish has to offer. GG

    Reply
  8. Heidi Roberts says

    August 23, 2016 at 8:46 pm

    Ohh another recipe to use up the glut of courgettes we have! Looks yummy

    Reply
  9. Janice says

    August 23, 2016 at 8:32 pm

    I love how simple you have made this recipe. Lots of gutsy flavours, ideal for fasting days or just when you want something quick!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Follow Us

  • Bloglovin
  • Facebook
  • Google+
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • StumbleUpon
  • Tumblr
  • Twitter

About London-Unattached

  • About Fiona Maclean
    • Writing for Other Publications
  • Enquiries/PR
  • Links to Other Sites
  • London Unattached Contributors
  • London Unattached Privacy Policy
  • Media Pack
  • Newsletter
  • Travel Bloggers Influencer Network

Recently Published

  • Japanified – the latest in Japanese and Latin American fusion food
  • Vegan Savvy is the perfect book for Veganuary
  • Mojito Mocktail – a Classic Cocktail with a Halo
Looking for more recipes? Check out my new site, The Frugal Flexitarian, for easy, cost effective recipes to enjoy at home.
Find My 5:2 Diet Recipes quickly and easily

London Unattached Newsletter

Sign up for our newsletter here. We promise not to spam - and you can unsubscribe at any time

Search London Unattached


Find Us

blogl
VuelioTop10Badge2020

Copyright © 2021 · Magazine Pro Theme on Genesis Framework · WordPress · Log in