Spaghetti Squash Italian Style
|Spaghetti squash||1 Large|
|Olive oil||1 Tablespoon|
|Yellow onion||1 Medium, chopped|
|Mushrooms||3⁄4 Pound, sliced|
|Dry white wine/Water||1⁄3 Cup (5.33 tbs)|
|Low sodium tomato sauce||2 Can (20 oz)|
|Low sodium tomatoes||1 Can (10 oz), pureed with their juice|
|Garlic||2 Clove (10 gm), minced|
|Dried basil leaves||1⁄4 Teaspoon, crumbled|
|Rosemary||1⁄4 Teaspoon, crumbled|
|Thyme||1⁄4 Teaspoon, crumbled|
|Black pepper||1⁄4 Teaspoon|
|Carrots||3 Medium, peeled and sliced|
|Broccoli florets||2 1⁄2 Cup (40 tbs)|
|Zucchini||1 Small, sliced|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Minced parsley||2 Tablespoon|
|Unsalted sunflower seeds||1 Tablespoon, toasted|
Preheat the oven to 350°F.
Pierce the squash in several places with a small knife, set it on a baking sheet, and bake for 1 to 1 1/4 hours or until you can pierce it easily with a fork.
Meanwhile, heat the olive oil in a medium size saucepan over moderate heat for 1 minute.
Add the onion and cook, uncovered, until soft about 5 minutes.
Add the mushrooms and wine and cook, covered, for 3 minutes.
Mix in the tomato sauce, tomatoes, garlic, basil, rosemary, thyme, and pepper, and simmer, covered, for 3 minutes.
Add the carrots and simmer 3 minutes more.
Mix in the broccoli and cook for another 3 minutes.
Stir in the zucchini and cook for 2 minutes or until tender but crisp.
When the squash is done, let it cool for 15 minutes, then halve it lengthwise and remove the seeds.
Using a fork, scrape the flesh onto a platter.
Warm up the vegetable mixture if necessary and spoon it over the squash.
Sprinkle with the cheese, parsley, and sunflower seeds.
Serving size: Complete recipe
Calories 2149 Calories from Fat 472
% Daily Value*
Total Fat 54 g83.7%
Saturated Fat 13.2 g65.8%
Trans Fat 0 g
Cholesterol 27.4 mg9.1%
Sodium 1856.3 mg77.3%
Total Carbohydrates 395 g131.6%
Dietary Fiber 36.7 g146.8%
Sugars 60 g
Protein 79 g158.7%
Vitamin A 1001.5% Vitamin C 1025.3%
Calcium 165.5% Iron 122.9%
*Based on a 2000 Calorie diet