Spaghetti Squash Recipe:
This yummy spaghetti squash recipe is a lower carb, higher nutrient version of pasta primavera.
It substitutes spaghetti squash for the pasta.
The combination of vegetables in this recipe make it a very nutritious meal, as well a being delicious.
1 medium spaghetti squash
1/3 cup (75 mL) butter
2 medium onions, finely chopped
8 ounces (250 g) mushrooms, sliced
1 clove garlic, minced
1 1/2 cups (375 mL) broccoli florets
1 cup (250 mL) peas
1 medium zucchini, sliced
4 carrots, cut diagonally
1 cup (250 mL) milk or half-and-half cream
1/2 cup (125 mL) chicken broth
1/4 cup (60 mL) chopped fresh basil (or 1 tablespoon/15 mL dried)
1 red bell pepper, sliced
6 green onions, chopped
12 small cherry tomatoes
1 1/2 cups (375 mL) grated Parmesan cheese
Cut the squash in half lengthwise and remove seeds. Place squash cut side down in a baking dish, add 1 inch (2.5 cm) of water and bake at 375°F (190°C) for 1 hour. (Or microwave using the same method, covered, on high until a skewer can penetrate the skin, about 20 minutes.)
Melt butter in a large frying pan and sauté onions, mushrooms and garlic until soft. Add broccoli, peas, zucchini and carrots. Stir.
Add the milk, chicken broth and basil. Boil briskly to reduce sauce a little, about 2 minutes. Add red pepper, green onions, cherry tomatoes and cheese. Heat thoroughly.
Using a fork, scrape strands of squash into a large, heated, shallow casserole. Top immediately with hot vegetable mixture.
Serve with extra Parmesan cheese.
Serves 8 to 10.
Nutritional Analysis Per Serving
Calories 268; Calories from Fat 126; Total Fat 14.0g; Saturated Fat 8.2g; Trans Fat 0.0g; Cholesterol 37mg; Sodium 414mg; Total Carbohydrates 26.0g; Dietary Fiber 6.1g; Sugars 12.5g; Protein 13.2g; Vitamin A 160%; Vitamin C 130%; Calcium 29%; Iron 11%
(Percentages based on a 2000 calorie per day diet)
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Did You Know?...
The recipe comes from a wonderful cookbook called The Complete Best of Bridge Cookbooks Volume Two.
If you know the Best of Bridge cookbooks you know you can count on their recipes to be fantastic every time.
This recipe would make a lovely vegetarian dinner with just a salad and crusty rolls on the side.
The sauce is so yummy it may also get non-vegetable eaters to eat their veggies.
If you like this spaghetti squash recipe, look here for more delectable vegetable recipes.
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