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The Recipe Instructions |
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Ingredients
3 1/2 lb spaghetti squash, 1 medium* =or=-
1 1/2 lb spaghetti squash, 1 small should = about 1
4 ripe tomatoes
3 tbsp olive oil
2 cup garlic, minced
1 tsp salt
1 fresh ground black pepper
1/2 cup mozzarella cheese, shredded
1/4 cup parmesan cheese, grated
1/4 cup scallions, chopped
1 grated parmesan for garnish
Directions
* In the two Diabetic spaghetti squash recipes that I found, the
spaghetti squash ingredient was about 1 1/2 for 4 serving or sweet
ones. -=NO=-
1.Prick the squash in 3 or 4 places with the tines of a fork. Place
it on a microwave-safe plate, cover loosely with microwave-safe
plastic wrap, and cook at full power (650-700 watts) for 9 minutes.
Turn the squash over, and cook another 9 minutes. Then let it stand,
still covered, for 5 minutes. 2. Using a sharp knife, cut a small X
in the bottom of each tomato. Arrange the tomatoes on a
microwave-safe plate and cover with a damp paper towel. Cook at full
power for 4 minutes. 3. Let the tomatoes stand for 1 minute. Then
peel, core and coarsely chop. Pour off the excess liquid. 4. Place 1
T of the olive oil on a small microwave-safe plate and cook at full
power for 2 minutes. Then stir in garlic and cook until it is crisp,
3-4 minutes. 5. Halve the squash and scrape out the seeds. Using a
fork, scoop out the pulp and transfer the spaghetti-like strands to a
2-1/2 quart microwave-safe casserole. Add the tomatoes, garlic and
oil, salt, pepper and remaining 2 T olive oil; toss well. Top with
the mozzarella, parmesan and scallions. 6. Cook at full power until
heated through, 4 minutes. Serve with additional parmesan on the side.
Food exchanges per serving should be about 1 1/2 vegetable exchange +
1/2 high-fat meat exchange + 1 fat exchange The New Basics Cookbook
by Julee Rosso & Sheila Lukins, copyright 1989
Servings: 4
Diet Spaghetti Squash Casserole Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes garlic, leeks and green onion) The onion family of vegetables is high in allyl sulphides, a chemical which experts believe may be linked to a reduced risk of stomach and colon cancer. Although there is as yet, not enough scientific proof present, allyl sulphides are also thought by many researchers to reduce problems with antiinflammatory effect, arteriosclerosis and physical exhaustion. Foods containing allyl sulfides also help you lose weight, so are ideal for including in your diet system. Brassicas, Wonder foods that aid Weight loss (eg. Cauliflower, Watercress, Turnip greens and Horseradish) These cruciferous vegetables are jam-packed with vitamins (folate and vitamin c, for example), minerals (eg. potassium and selenium), chlorophyll, fibre, indole-3-carbinol and isothiocyanates.. In addition to their many other great health giving properties, some of these nutrients are believed by experts to help reduce the cancer risk in those prone to it.. |