Almost Pasta Primavera
I found this on the cooking echo, it sounded sooo good! It may be worth trying out as soon as I can convience "Bert" that squash is good for you and yours.;-) which is the reason why I put it in my diabetic recipes file
Yield
6 servingsPrep
15 minCook
10 minReady
30 minLet me introduce you to the "Almost Pasta Primavera," a delightful dish perfect for those who crave a low-fat, low-calorie meal without sacrificing flavor.
This recipe uses spaghetti squash as a delicious and healthy alternative to traditional pasta.
So, let's dive in and create a fresh, clean take on a mouthwatering masterpiece!
What does spaghetti squash taste like?
Spaghetti squash tastes like a mild, slightly sweet, and slightly crunchy vegetable that is a bit watery when cooked.
It's not as strong in flavor as other winter squash, like acorn or butternut squash, but it can be a great alternative to pasta for those looking for a healthier option.
It has a neutral flavor and a unique texture that makes it stand out from regular spaghetti noodles.
Spaghetti squash as a pasta substitute
Some people adore using spaghetti squash as a low-carb, low-calorie alternative to pasta. It's like a veggie-packed, guilt-free way to enjoy all your favorite pasta dishes. Plus, it's gluten-free, paleo-friendly, and a great way to sneak extra veggies into your diet.
How to cook whole spaghetti squash in the microwave
Cooking a whole spaghetti squash in the microwave is not only easy but also a great way to save time and impress your friends with your culinary prowess.
Here's a step-by-step guide to cooking a whole spaghetti squash in the microwave:
- Choose a squash that's about 2-3 pounds. Any bigger and it might not fit in your microwave, and we don't want a squash explosion on our hands!
- Give your squash a good wash and dry. You never know where it's been.
- With a sharp knife, poke some holes in the squash. This will allow steam to escape and prevent a squashy disaster.
- Place the squash on a microwave-safe dish and cook it on high for about 12 minutes. If your squash is on the larger side, you may need to add a few more minutes.
- When the squash is done, it should be tender to the touch. If it's not, give it a few more minutes in the microwave.
- Once it's done, let it cool for a bit before handling it. We don't want any burnt fingers!
- Cut the squash in half and scoop out the seeds. Then, use a fork to scrape out the spaghetti-like strands.
- Season with your favorite sauce or toppings, and enjoy!
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 3 ½ | pounds |
spaghetti squash
medium sized |
* |
| 1 | cup |
broccoli florets
fresh flowerets |
|
| 1 | cup |
zucchini
small, sliced |
|
| 1 | cup |
mushrooms
fresh, sliced |
|
| 1 | cup |
carrots
sliced |
|
| 1 | clove |
garlic
crushed |
|
| ¾ | teaspoons |
butter
or reduced calorie margarine, melted |
|
| 1 | tablespoon |
milk, skim
|
|
| ½ | cups |
ricotta cheese
partly skimmed |
|
| 1 | tablespoon |
Parmesan cheese
|
|
| ½ | teaspoons |
liquid butter flavoring
|
* |
| ¼ | teaspoons |
salt
|
|
| ½ | teaspoons |
italian herbs
|
* |
| ⅛ | teaspoons |
black pepper
coarsely ground, fresh |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1.6 | kg |
spaghetti squash
medium sized |
* |
| 237 | ml |
broccoli florets
fresh flowerets |
|
| 237 | ml |
zucchini
small, sliced |
|
| 237 | ml |
mushrooms
fresh, sliced |
|
| 237 | ml |
carrots
sliced |
|
| 1 | clove |
garlic
crushed |
|
| 3.8 | ml |
butter
or reduced calorie margarine, melted |
|
| 15 | ml |
milk, skim
|
|
| 118 | ml |
ricotta cheese
partly skimmed |
|
| 15 | ml |
Parmesan cheese
|
|
| 2.5 | ml |
liquid butter flavoring
|
* |
| 1.3 | ml |
salt
|
|
| 2.5 | ml |
italian herbs
|
* |
| 0.6 | ml |
black pepper
coarsely ground, fresh |
|
Directions
Spaghetti Squash
Wash the squash; cut it in half lengthwise and discard seeds.
Place the squash, cut side down, into a large pot or Dutch oven; add 2 inches of water. Bring the water to a boil, cover, and allow to cook for 20 minutes or more until squash is tender.
Drain squash and cool. Using a fork, remove spaghetti-like strands.
Measure 3 cups of strands; set aside. Remove remaining strands for other use.
Vegetables
Steam vegetables for 5 to 7 minutes or until crisp-tender; drain well.
Combine squash strands and vegetables, tossing gently. Cover to keep warm; set aside.
Sauce
Sauté garlic in margarine in a small saucepan; remove from heat. Whisk in the milk, cheese, butter flavoring, and seasonings to the saucepan.
Continue to cook over lower heat, whisking constantly, until the mixture is quite hot but make sure not to boil!
Spoon the cheese sauce mixture over vegetables, tossing gently or serve with the dish and pour over top for presentation.
Food exchange
per serve: 1 exchange + some free vegetables, ½ high-fat meat + ½ fat exchanges
Yields approximately 6 servings, each about 77 calories, 2½ grams fat, 4½ grams protein, 7 milligrams cholesterol, 10.3 grams carbohydrate, 171 milligrams sodium, and 331 milligrams potassium.
