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(8 votes, average: 4.38 out of 5)
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Spaghetti squash is an amazing vegetable. I’m always blown away by how it looks when it’s cooked, and by how well it absorbs the flavors of other vegetables. This yummy low carb version of a pasta Primavera uses this crazy squash’s attributes to a truly delicious end. It’s hard to believe something so tasty could be so good for you. This Spaghetti Squash Primavera is a perfect dish either for an antimicrobial or neutropenic diet, or if your treatment is causing you to gain weight and you have to watch your calories.
Preparation
1. Pierce the skin of the spaghetti squash all over with a utility fork or paring knife. Make sure you go all the way through the skin to allow the squash to expand as it cooks. Microwave for 10 minutes on high. Check occasionally – you may need to turn it. Once cooked and soft, let it cool. Cut in half and carefully remove the seeds. With a metal spoon, dig out the strands of squash starting next to the skin. If you start at the center, you will break the strings. Place in a bowl and set aside.
2. In a large sauté pan heat the oil over a medium high flame. Add the thyme and pepper flakes. Cook for one minute. Add the onion, garlic and mushrooms. Cook the for about 5 minutes or until the mushrooms have lost their liquid, and the onions are soft and slightly colored. Add the red pepper, zucchini, and cherry tomatoes to the pan. Cook for another 5 minutes and season with salt and pepper. Mash the tomatoes with the back of a spoon.
3. Add the cooked spaghetti squash and season with salt and pepper. Toss all of the vegetables together, and cook for another 10 minutes for the flavors to blend. Stir gently from time to time. If the pan looks dry, add a few tablespoons of hot water or stock as needed. Serve warm.
Ally Zeitz, Drexel Food Lab
Ingredients:
- 1 large spaghetti squash
- ¼ cup olive oil
- 1 teaspoon dried thyme
- 1 teaspoon red pepper flake
- ½ cup onion, chopped
- 2 cloves garlic, chopped
- 1 cup mushroom, in a small dice
- ½ cup red pepper, in a small dice
- ½ cup zucchini, in a small dice
- 1 cup cherry tomatoes, halved
Nutritional Information
Calories
95 cals
Fat
7 g
Saturated Fat
1 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
5 g
Carbohydrates
8 g
Sugar
4 g
Fiber
2 g
Protein
1 g
Sodium
14 mg
*per serving
Ann's Tips and Tricks
If the squash won’t fit in your microwave, prepare it in the same way, and bake it in the oven at 375F for 40-50 minutes or until soft.
