Tuesday, October 27, 2009
Spaghetti Squash a la Microwave
Spaghetti squash is a tasty alternative or addition to a pasta recipe. It adds fiber and flavor, and another serving of veggies! Plus, it cuts down on calories (if that is your goal). Regular pasta has about 200 calories per 1 cup serving, where as the squash only carries 40 calories per cup.
Get squash (butternut, acorn, pumpkin) now while it is in season. Try roasting other varieties and even blending for a soup. Butternut squash tastes great roasted with shallots and ginger - add stock and blend! But I'll post those pics later.
For tonight, spaghetti squash with all natural chicken sausage, garbanzo beans (chickpeas), yellow onion, and yellow and green squash. Go with yellow or red onions, or even shallots, to get more bang for your buck. These varieties have more phytonutrients and help blood vessels dilate, allowing blood to flow more easily, thus helping the heart out.
Step 1 - Cut holes in the spaghetti squash with a butcher knife to let the steam escape. Microwave on high, 4min/pound of squash. Most will need about 12 - 15 minutes.
Step 2 - Using a hot pad, take the squash out. Slice in half lengthwise and scoop out the seeds and inside gunk.
Step 3 - Separate "spaghetti" strands with a fork. Season with garlic (powder or chopped fresh), olive oil, and Parmesan cheese. Top with turkey spinach meatballs, Italian chicken, or lean sausages. Enjoy!
Note - chicken sausages are a quick, weeknight meal. Most varieties come pre-cooked and with lots of yummy seasonings and flavors. I used roasted red pepper. Consider the breakfast links for added protein in the morning. Or what I will do is warm up half of the regular sized sausage and chomp on it with some cereal and fruit.