New year nutrition | Columns


A new year brings with it new opportunities to better yourself in all kinds of ways, including your health. Start by evaluating your at-home menu to make sure it aligns with your nutritional goals.

This recipe for Ramen Zoodle Bowls from Atkins offers a better-for-you option that fits within a low-carb lifestyle. It offers a balanced approach to eating comprised of high-fiber carbohydrates, optimal protein and healthy fats. Plus, it can be easily personalized, whether you’re looking to achieve weight loss, maintain your weight or achieve optimal health.

Total time: 30 minutes Servings: 4

5 ounces (3 cups) broccoli florets, cut into bite-size pieces

10 ounces (4 cups) spiralized zucchini

5 ounces (5 packed cups) baby spinach

1 tablespoon, plus 2 teaspoons, white miso paste

¼ teaspoon kosher salt, plus additional, to taste, divided

1 tablespoon toasted sesame oil, plus additional for garnish, to taste

2 cups mung bean sprouts, for garnish

chili garlic sauce, for garnish

1 cup shredded raw carrot, for garnish

4 tablespoons crushed peanuts, for garnish

In large saucepan of gently boiling water, cook eggs 7 minutes then transfer to bowl of ice water.

Drain cooking water from saucepan then add broth and fresh water. Bring to simmer over medium-high heat. Add broccoli and cook 3 minutes then add zucchini and spinach. Continue cooking until spinach is wilted and zucchini is crisp-tender, 2-3 minutes. Remove from heat.

Ladle about ½ cup broth from saucepan into small bowl. Add miso paste and ¼ teaspoon salt; whisk to combine. Return mixture to soup, add sesame oil and stir to combine. Add additional salt, to taste. Cover to keep warm.

Remove eggs from ice bath; peel then cut in half lengthwise. Ladle 2 cups soup into four serving bowls. Top each portion with one egg and ½ cup sprouts. Drizzle with chili garlic sauce and additional sesame oil, to taste. Top each serving with ¼cup shredded carrot and 1 tablespoon crushed peanuts.

Nutritional information per serving: 10 grams net carbs; 17 grams total carbs; 7 grams fiber; 16 grams protein; 13 grams fat; 253 calories.


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