Skinny Sundays: Creamy Tomato Zucchini Pasta with Salmon and Asparagus

I don’t know about you all, but I definitely took advantage of the July 4th holiday and perhaps had a bit too much to eat and drink and not enough treadmill time. No worries – Skinny Sunday is here!

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Tonight’s recipe contains chunks of yummy salmon. Salmon is infamous for its richness in omega-3 fatty acids which are vital to the health of our entire bodies. These fatty acids help lower cholesterol and support brain functions such as memory. I could go on about the powers of salmon as a heart-healthy fish, but instead – let’s get to the recipe!

Although this is a creamy tomato sauce, I substituted cream and butter for 2% Greek Yogurt. I prefer Fage, but used Chobani this time (the plain flavor, always!) and it worked fabulously as well.

Creamy Tomato Zucchini Pasta with Salmon and Asparagus

Nutritional Information*
Calories: 285
Carbohydrates: 22 g
Fat: 13.5 g
Protein: 18.4 g

This is a rough calculation, made from CalorieCount.com.

Skinny Sunday Tip: If you substitute olive oil cooking spray for olive oil, you will save yourself about 119 calories and about 11-14 grams of fat.

Serving size: 2.5 (or two large bowls!)
Time to prepare: 5 minutes
Time to cook: 25-30 minutes

Ingredients

  • 2 large zucchinis, peeled and spiralized into ribbons
  • 1/2 medium onion, diced
  • 1 tbsp olive oil
  • salt and pepper
  • 3/4 tsp red pepper flakes
  • 2 medium cloves of garlic, minced
  • 1.75 cans of (14oz) diced tomatoes
  • 3 tsp dried oregano flakes
  • 12 small asparagus stalks
  • 4-5 oz salmon filet, cut into 1 inch chunks
  • 3 tsp garlic powder
  • 1/3 cup of 2% plain Greek Yogurt
  • olive oil cooking spray

Directions

Preheat the oven to 410 degrees. In a baking dish, place in your asparagus stalks and salmon chunks. Spray over with cooking spray and season all with salt, pepper and garlic powder. Set aside.

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Place a large skillet over medium heat and pour in olive oil. Season with salt and pepper. Once oil heats, add in garlic. Cook for 1 minute and then add in the red pepper flakes. Cook for 30 seconds and then add in the tomatoes, oregano and season with more salt and pepper. I like my tomatoes crushed, so I took a potato smasher and smashed the tomato chunks – you can do this with a fork! Let the mixture cook for 5 minutes and then add the asparagus and salmon in the oven. Cook for 12-15 minutes, depending on the thickness of your salmon. Once done, take out and set aside.

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Let the tomato skillet mixture cook for about 15-20 minutes or until the sauce reduces and most of the juices are gone. Add in the Greek Yogurt and mix to combine, until sauce lightens to a medium pink.

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Next, add in the zucchini pasta, salmon and asparagus. Mix to combine thoroughly. Cook for about 2-3 minutes or until zucchini pasta softens.

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Plate onto dishes and enjoy this heart-healthy Skinny Sunday dish!

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3 thoughts on “Skinny Sundays: Creamy Tomato Zucchini Pasta with Salmon and Asparagus

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