Sauce:
3 Tbsp (40 g) Olive oil
1/2 cup (170 g) Onion, finely chopped
1/3 cup (50 g) Mushrooms, sliced
1/3 medium (30 g) Carrot, diced
1/2 cup (40 g) Eggplant, raw, diced
1/3 cup (40 g) Red pepper, seeded, diced
1 large (80 g) Tomato, chopped
1 clove (5 g) Garlic, crushed
5 leaves (10 g) Basil, fresh, chopped
1/2 tsp (2 g) Oregano, dried
1/3 cup (80 ml) Vegetable stock
1/4 cup (60 g) Tomato purée
1/3 cup (100 g) Canned tomatoes, chopped
Zoodles:
2 cups (160 g) Zucchini
1 Tbsp (15 g) Olive oil
1/3 cup (80 ml) Water, boiling
1 Tbsp (15 g) Butter
For the sauce:
1 Heat oil in large pan and add onions, mushrooms, carrot, eggplant, peppers and chopped tomato.
2 Add garlic, basil, and oregano into pan and cook for 5 minutes.
3 Add vegetable stock and cook for 10 minutes.
4 Add tomato purée and canned tomatoes; simmer for 25 minutes.
For the zoodles:
1 Use a spiralizer to create long twirls of pasta-like strips from zucchini.
2 Heat oil in a frying pan and add zoodles. Sauté for 1 minute.
3 Add boiling water and cook for 3 to 4 minutes, until water has been absorbed.
4 Stir in butter, and chop zoodles into bite-sized strips.
5 Serve with the prepared sauce.
NUTRITION INFO PER SERVING (1/2 of recipe):
Calories 390 | Protein 4.8 g | Phenylalanine 153 mg
SERVING SUGGESTION: Try adding low protein cheese to finish off the dish. Note: This will increase the Phe/protein content of the meal.