For a healthy replacement to pasta, we’re voting for spaghetti squash. It helps that it’s as easy to prepare as regular pasta, but with added healthful nutrients such as vitamin A, which is important for good vision and potassium and regulating blood pressure. It’s also lower in carbohydrates and calories than traditional noodles, which helps keep weight under control.
Spaghetti squash was served during World War II as a pasta substitute when processed foods were hard to come by. These large, yellow gourds usually weigh two to three pounds. Be sure to select squash with no bruises and ones that feel heavy for their size, which ensures that they still contain plenty of water. Like other winter squash, spaghetti squash keeps for a long time and can be stored for up to three months in a cool, dry place. It’s a great vegetable to keep on hand as the base for a healthful dinner.
Today’s recipe for Stuffed Spaghetti Squash is gluten-free and low in calories. Better yet, it’s full of nutrients and minerals. We’ve included lots of colorful veggies – corn, spinach, cherry tomatoes, orange bell pepper, onions and a variety of spices. For protein, we’re using low-fat ground chicken, but you can use a plant-based protein if you prefer a vegetarian meal. The squash seeds are edible, so kids in the kitchen may enjoy picking out the seeds and putting them on a roasting tray. To add a nutty crunch to the dish, you can sprinkle the roasted seeds on top of each serving.
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Our stuffed spaghetti squash makes a great evening entrée, but its savory flavors and fall colors make it a festive side dish for the holidays.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Stuffed Spaghetti Squash
Makes: 4 servings / Prep time: 30 minutes / Total time: 1 hour 30 minutes
2 spaghetti squash
Vegetable oil spray
½ teaspoon paprika
½ teaspoon cumin
FILLING
½ pound ground chicken breast
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon ground cumin
¼ teaspoon paprika
VEGETABLES
1 teaspoon vegetable oil
1 medium yellow onion, diced
1 orange bell pepper, diced
¾ cup frozen corn
¼ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon cumin
¼ teaspoon salt
¾ teaspoon paprika
2 cups fresh spinach
1 cup cherry tomatoes, cut in half
¼ cup lime juice
3 tablespoons honey
½ teaspoon dried oregano
½ cup shredded part-skim mozzarella
Preheat oven to 400 degrees.
Poke holes in squash with a knife or fork and microwave for 5-7 minutes until lightly soft. While squash is cooking, line baking sheet with aluminum foil. Once squash are soft, carefully cut each in half lengthwise and remove seeds. Coat squash evenly with vegetable oil spray and sprinkle with paprika and cumin.
Place squash cut side down on baking sheet. Bake for 30-35 minutes. Remove from oven and allow to cool. While squash is baking and cooling, make the filling.
Season the ground chicken with garlic powder, onion powder, cumin and paprika.
Cook the chicken in a large skillet over medium to high heat until it reaches an internal temperature of 165 degrees. Remove meat from pan and set aside.
To make vegetable mixture, in the same pan, heat oil over medium heat and add diced onion, bell pepper and corn. Add garlic powder, onion powder, cumin, salt and paprika.
Cook until onions are translucent, about 5-8 minutes. Add spinach and tomatoes. Cook until spinach is wilted. Add cooked chicken, lime juice, honey and oregano into the mixture.
Stir mixture to incorporate sauce.
Preheat broiler.
Loosen spaghetti squash fibers with a fork, being careful not to rip skin to keep the boat shape. Divide filling between the 4 squash halves and mix lightly. Sprinkle ¼ of the cheese over each squash half. Broil for 5-10 minutes, until cheese is toasted. Remove from broiler and serve.
From Henry Ford LiveWell.
380 calories (20% from fat), 9 grams fat (2.5 gram sat. fat), 17 grams carbohydrates, 22 grams protein, 388 mg sodium, 40 mg cholesterol, 242 mg calcium, 9 grams fiber. Food exchanges: 3 vegetable, 2 protein.
This article originally appeared on Detroit Free Press: Spaghetti squash stuffed with veggies makes healthful autumn meal
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