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THE
SQUASH WITH THE FUNNY NAME | 1,
2, 3
SPAGHETTI
SQUASH SLAW WITH FRESH HERBS
Pair with grilled
fish or chicken.
2 1/2 cups cooked
spaghetti squash
1/2 cup finely chopped fresh parsley
1/4 cup minced red onion
2 tablespoons finely chopped fresh mint
2 tablespoons finely chopped fresh cilantro
1 tablespoon fresh lime juice
2 teaspoons olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper
Combine all the ingredients
in a large bowl; toss with 2 forks. Cover and chill.
6 servings (serving
size: 1/2 cup).
Calories:
38 (40% from fat); Fat: 1.7g (Saturated: 0.3g); Protein 0.7g;
Carbohydrates 5.5g; Fiber 1.3g; Cholesterol 0mg; Iron 0.6mg;
Sodium 64mg; Calcium 24mg.
SIMPLE
BAKED SPAGHETTI SQUASH
This recipe is
the base for all the dishes featured in this story.
1 (3-pound) spaghetti
squash
Preheat
oven to 350°F.
Cut
squash in half lengthwise, discarding seeds. Place squash
halves,
cut sides
down, in a 13 x 9-inch baking dish; add water to dish to
a depth of 1/2 inch. Bake at 350°F for 45 minutes or
until squash is tender when pierced with a fork.
Remove squash from
dish, and cool. Scrape inside of squash with a fork to remove
spaghettilike strands.
Makes 5 cups (serving
size: 1 cup).
Calories:
45 (8% from fat); Fat: 0.4g (Saturated: 0.1g); Protein 1g;
Carbohydrates 10g; Fiber 2g; Cholesterol 0mg; Iron 0.5mg;
Sodium 28mg; Calcium 33mg.
SPAGHETTI
SQUASH-AND-BLACK BEAN SALSA
Scrape the strands
out of the cooked squash and chop them coarsely. Serve with
your favorite baked tortilla chips.
3 cups coarsely chopped
cooked spaghetti squash
1 cup diced plum tomato
1/4 cup thinly sliced green onions
1/4 cup fresh lime juice
2 tablespoons minced fresh cilantro
1 teaspoon sugar
1/8 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
1 jalapeņo pepper, seeded and finely chopped
Combine all the ingredients
in a large bowl. Cover and chill.
Makes 5 cups (serving
size: 1/4 cup).
Calories:
27 (7% from fat); Fat: 0.2g (Saturated: 0g); Protein 1.3g;
Carbohydrates 5.4g; Fiber 1g; Cholesterol 0mg; Iron 0.4mg;
Sodium 52mg; Calcium 11mg.
ORANGE-SPICED
SALMON WITH SPAGHETTI SQUASH
Five-spice
powder, a piquant mixture of ground spices, can be found
in the spice section of large supermarkets or Asian
markets.
2 tablespoons
dark brown sugar
2 teaspoons grated orange rind
1 teaspoon five-spice powder
1/4 teaspoon salt
1/4 teaspoon black pepper
3 cups cooked spaghetti squash
Cooking spray
4 (6-ounce) salmon fillets, skinned
4 teaspoons Dijon mustard
Parsley sprigs (optional)
Preheat
oven to 400°F. |
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Combine
first 5 ingredients in a bowl. Combine 2 tablespoons sugar
mixture and squash;
toss gently. Arrange squash in an 11 x 7-inch baking dish
coated with cooking spray. Arrange salmon on top of squash;
brush with mustard. Sprinkle fish with remaining sugar
mixture.
Bake at 450°F for 15 minutes or until fish flakes easily
when tested with a fork. Garnish with parsley sprigs, if
desired.
4 servings (serving
size: 1 salmon fillet and 1/2 cup squash).
Calories:
336 (40% from fat); Fat: 14.8g (Saturated: 2.5g); Protein
35.7g; Carbohydrates 13g; Fiber 1.7g; Cholesterol 111mg; Iron
1.4mg; Sodium 402mg; Calcium 46mg.
Next: Spaghetti Squash Cake with Orange-Cream
Cheese Glaze and more! >>
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