Spaghetti Squash with Marinara, Parmesan, and Basil - 33g Carbs, 7g Fiber
From: Down Home Healthy with Sam Talbot VIA www.onetouch.com
--> Marinara
2 Tbsp olive oil
1 small yellow onion, chopped
4 garlic cloves, finely chopped
2 carrots, finely chopped
1 (28 oz can) crushed San Marzano tomatoes
1/4 cup hand-torn fresh basil
2 Tbsp fresh thyme leaves
Salt and freshly ground black pepper
To make the marinara:
In a medium saucepan, heat the oil over medium-high heat. Add the
onion, garlic and carrots, and cook until the vegetables are soft
and lightly browned, 2 to 3 minutes. Drain off half of the juice
from the canned tomatoes and discard. Add the tomatoes and remaining
juice to the pan and bring the sauce to a boil. Reduce to a simmer
and cook for at least 30 minutes or up to 2 hours if you have the
time and want a deeper, more concentrated flavor. Just before using,
stir in the basil and thyme and season to taste with salt and pepper.
--> Squash
1 medium spaghetti squash
1 1/2 Tbsp olive oil
1/4 cup chopped kalamata olives
1/2 tsp red pepper flakes
1/2 tsp fine sea salt
1/4 tsp freshly grounded black pepper
1/2 cup thinly sliced fresh basil
1/4 cup grated Parmesan cheese
To cook the squash:
Preheat the oven to 400 degrees F. Halve the squash lengthwise, drizzle
with 1/2 tablespoon of the oil, and place cut side down in a roasting
pan. Roast for 50 minutes or until tender when pierced with a fork. Cool
for 20 minutes, then discard the seeds. Use a fork to scrape the strands
of squash into a mixing bowl. Add the olives, remaining oil, pepper flakes, salt, and black pepper and stir to combine. Spread the marinara in the
bottom of a serving dish, spoon the squash on top, and sprinkle with
the sliced basil and Parmesan.
Serving Size not given with recipe. To compare check below for nutrition
from www.caloriecount.about.com
Servings: 3
Nutrition per Serving:
266 Calories, 14g Total Fat, 3g Unsaturated, 4mg Cholesterol,
10g Protein, 33g Carbs, 7g Fiber, 806mg Sodium
Nutrition From: www.caloriecount.about.com
Servings: 3
Serving Size: 514 g
Nutrition per Serving:
318 Calories, 194 Calories from Fat, 21.6g Total Fat, 4.2g Saturated Fat,
0g Trans Fat, 7mg Cholesterol, 655mg Sodium, 29.7g Total Carbs, 6.1g Dietary Fiber, 10.1g Sugars, 7.8g Protein
Vitamin A 193% - Vitamin C 74% - Calcium 23% - Iron 24%
Nutrition Grade: B+
Good points:
Low in cholesterol
Very high in vitamin A
Very high in vitamin C
