Spaghetti squash is a versatile vegetable that can be included as a vegetable or a substitute for pasta on a variety of dishes. It is a good source for folate, vitamin A, potassium, beta carotene, and fiber. It has about 40 calories per cup (about 180 calories fewer than pasta), and it is easy to keep uncooked till you are ready to prepare it. It can be stored in a cool, dry place for up to 2 months.
When choosing a healthy gourd, make sure the rind is hard and long (makes it sweeter). Look for a gourd with a solid color with a stem attached. To begin, you should rinse and pat the squash dry. The rind of the squash is hard, so make sure your using a cutting board and a sharp knife on a stable surface. (You can microwave the whole squash for 5 minutes and cool to make the skin more pliable) Make a starter cut midway at the top of the squash. Then place the blade into that starter cut while holding the gourd firmly. Tap the knife with your fist or even a rubber mallet to cut the squash in half. I use a grapefruit spoon to easily remove the seed from inside. A regular spoon works as well, it just takes longer. I often put low-salt chicken stock into the bottom of my container for added flavor.
You can bake your halves in a 350 degree F until the squash gives to the touch. You can also put the squash in a microwave safe container and cook for approximately 8 minutes her half. Let cool. Turn the gourd over, and use a fork to ‘rake’ the spaghetti-like strands out of the vegetable. It creates quite a volume of squash.
You can prepare it with a spray of flavored olive oil, salt and pepper. You can use it in place of eggplant in ratatouie, in place of spaghetti in boulenaisse, or drizzle with balsamic glaze. I will make a batch and use for a side dish with dinner, and put some on top of my salad the next day, or have it for afternoon snack with a squeeze of lemon and a sprinkle of parmesan or fat-free feta.
An important way to get the most out of your clean eating food plan, and to receive the highest nutrition from your vegetables, is to eat seasonally. Spaghetti squash is the perfect way to do that this time of year.
Herbed Spaghetti Squash with Lemon and Pistachios: (as seen in Consumer Reports; Food and Fitness Magazine)
1 spaghetti squash, about 2 pounds
2 tbls olive oil
1 small garlic, minced
2 tbls chopped parsley
1 tbls chopped chives
1 tsp grated lemon peel
½ ts. Salt
¼ tsp ground black pepper
¼ cup pistachio nuts, chopped
-Heat oven to 375 degrees. Prepare squash for cooking and bake for 30 minutes. Using oven mits, hold squash and rake the squash from the gourd. To serve, gently toss the strands with the next 7 ingredients. Place on a serving tray and sprinkle with the pistachios. To serve later, store cooked squash and heat the oil in a pan over medium heat. Add garlic and the other ingredients except the nuts. Saute’ briefly and add squash making to be gentle but tossing the ingredients throughout. Top with pistachios.
Per serving: 160 calories, 6g sugar, 11g fat, 330 mg sodium, 4 g fiber
02/06/12: Exercise Diary- Monday
back pain
02/06/12: Food Diary- Monday
Breakfast-
8 oz. non-fat Greek yogurt (90 cal)
1 cup organic egg whites, 1 cup organic spinach, 2 broccoli pieces (140 cal)
2 pieces Ezekiel bread, Butter flavored spray (160 cal)
A.M. Snack-
protein shake (125 cal)
Lunch-
3 oz roasted chicken, spices, no salt (150 cal)
salad- 2 cups organic spinach, 5 asparagus, 1/4 cup green beans, 1/2 red sweet pepper, cherry tomatoes (61 cal)
3 oz. brown rice (105 cal)
P.M. Snack-
1 whole grain tortilla, 2 tbls hummus, sweet red peppers, spinach sliced ( 277 cal)
Dinner-
4 oz. salmon (240 cal)
1/2 cup whole wheat pasta with 4 asparagus spears,snap pea pods, 4 cherry tomatoes, shaved Parmesan, Evoo (210 cal)
Dessert-
1/2 banana(57 cal)
1/2 oz dark chocolate (over 70% cocoa)(90 cal)
TOTAL CALORIES-1705
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