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Versatile Spaghetti Squash with Fresh Parmesan and Scallions

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Versatile Spaghetti Squash with Fresh Parmesan and Scallions

 

 

 

 

Ingredients:

  • 1 small spaghetti squash
  • 1 large clove garlic, minced
  • 1 Tbsp. I Can’t Believe It’s Not Butter, Light
  • 1 Tbsp. extra virgin olive oil
  • 3 Tbsp. fresh lemon juice
  • 1 oz. fresh parmesan cheese, grated
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 4 scallions, thinly sliced

Directions:

  1. Cook spaghetti squash using one of the methods listed below*
  2. Meanwhile, combine remaining ingredients in a large bowl and set aside. 
  3. Using a fork, scoop cooked squash away from shell by scraping from edge to edge to loosen the spaghetti-like strands. Scrape them into the awaiting bowl. Toss lightly to coat. Be careful not to over mix or it will turn to mush.

Tip: Once the squash is cooked, let it cool for 10 to 20 minutes so it will be easier to handle, before cutting in half (if it wasn’t already) and removing the seeds.

*Bake it: Pierce the whole shell several times with a large fork of skewer and place in baking dish.  Cook squash in preheated 375◦ F oven approx. 1 hour or until flesh is tender.

*Boil it: Heat a pot of water large enough to hold the whole squash.  When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size.  When a fork goes easily into the flesh, the squash is done.

*Microwave it: Cut squash in half lengthwise; remove seeds.  Place squash cut sides up in a microwave dish with ¼ cup water.  Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash.  Add more cooking time if necessary.  Let stand covered for 5 minutes.

*Slow Cooker or Crock-Pot: Choose a smaller spaghetti squash (unless you have an extra large slow cooker) so that it will fit.  Add 2 cups of water to slow cooker.  Pierce the whole shell several times with a large fork of skewer, add to Crock Pot, cover and cook on low for 8 to 9 hours.

Nutritional Analysis:
Calories: 125            
Sodium: 445 mg
Fat: 8 g                   
Carbohydrates: 12 g
Saturated Fat: 2 g                   
Protein: 4 g
Cholesterol: 6 mg

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services