Spaghetti Squash
Power Food: Oregano
Ingredients
- 1 large spaghetti squash
- ¼ cup vegetable stock low sodium & gluten- free
- 1 medium onion chopped
- 4 cloves garlic minced
- 1 cup mushrooms minced, reserving some to garnish
- 1 cup baby spinach chopped
- 1-15 oz. can white beans rinsed & drained
- ½ cup pumpkin seeds raw (soaked overnight)
- 2 tsp. each: oregano marjoram, basil
- ½ cup red & yellow bell pepper minced, reserving some to garnish
- 1-25 oz. jar pasta sauce low sodium & sugar-free
- ¼ cup parsley chopped, to garnish
Directions
- Preheat oven to 400ºF.
- Slice the squash in half and using a spoon scoop out the seeds. Place the squash in a roasting pan cut-side down. Add a little water to the roasting pan to help the squash become tenderer by steaming. Bake for 30-45 minutes or until you can easily pierce a fork through the flesh all the way to the peel and the flesh easily separates into “noodles”. Using a fork scrape out the flesh making long noodles.
- Add vegetable stock, onion, and garlic to a large stockpot. Healthy sauté for 1-2 minutes, then stir in mushrooms and spinach, cooking for another 3-4 minutes or until spinach wilts. Add beans, pumpkin seeds, oregano, marjoram, basil, bell pepper and pasta sauce. Heat for an additional 3-4 minutes and serve over warmed spaghetti squash. Garnish with chopped mushrooms, bell peppers and parsley, just before serving.
Notes
Nutritional Facts : Calories 229 | Total Fat 7.5 g | Saturated Fat 1.1 g | Monounsaturated Fat 1.0 g | Polyunsaturated Fat 3.6 g | Cholesterol 0 mg | Sodium 17 mg | Potassium 335 mg | Total Carbohydrate 31 g | Dietary Fiber 5.8 g | Natural Sugar 1.9 g | Protein 7.9 g | * Vitamin A 36.1% | *Vitamin E 27 % | *Phosphorus 14.4 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.