Spaghetti Squash Al Fresco
|Spaghetti squash||2 Pound, quartered (1 Whole)|
|Water||3 Cup (48 tbs)|
|Olive oil||2 Tablespoon|
|Garlic||2 Clove (10 gm), minced|
|Scallions||6 , chopped (White And Tender Greens)|
|Carrots||2 Small, scrubbed and cut into 1/2 inch rounds|
|Green bell pepper||1 Small, seeded, cored and sliced into thin strips|
|Zucchini||2 Small, cut into 1/2 inch rounds|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Fresh basil leaves/1 teaspoon dried sweet basil||6 , chopped|
|Cherry tomatoes||8 , halved|
|Freshly ground black pepper||To Taste|
|Freshly grated parmesan cheese||1⁄2 Cup (8 tbs)|
Remove seeds and fiber from squash.
Bring salted water to a boil in stockpot, add squash, cover, and boil for 15 to 20 minutes, or until flesh of squash is tender.
While squash is cooking, heat oil in saute pan over medium heat.
Add garlic and scallions and stir-fry 1 minute.
Add carrots, pepper, and zucchini; saute, stirring constantly, 5 minutes.
Add white wine and basil.
Cover, lower heat, and simmer 10 minutes.
Add cherry tomatoes, season with salt and pepper, and simmer uncovered 2 minutes more.
Remove from heat immediately to avoid overcooking.
Drain squash and set aside until cool enough to handle.
Scrape out the spaghettilike strands of flesh and form into "nests" on four dinner plates.
Mound equal amounts of vegetable mixture in the center of each nest.
Serve grated Parmesan cheese on the side, if desired.
Serving size: Complete recipe
Calories 1097 Calories from Fat 475
% Daily Value*
Total Fat 54 g83.4%
Saturated Fat 16.2 g81.2%
Trans Fat 0 g
Cholesterol 54.9 mg18.3%
Sodium 1684.2 mg70.2%
Total Carbohydrates 109 g36.2%
Dietary Fiber 11.4 g45.4%
Sugars 19.9 g
Protein 39 g77.5%
Vitamin A 406.6% Vitamin C 300%
Calcium 111.6% Iron 41.4%
*Based on a 2000 Calorie diet