Spaghetti Squash Casserole - 23.5g Carbs, 4.1g Fiber, 7.5g Sugar
From: www.peakmarket.com
1 medium spaghetti squash (8 cups)
1/3 cup butter
2 medium onions, diced
1/2 lb mushrooms, sliced
2 garlic cloves, minced
1 1/2 cup broccoli florets
1 cup peas
1 medium zucchini, sliced
4 carrots, cut diagonally
1 cup milk
1/2 cup chicken broth
1/4 cup fresh basil leaves OR 1 Tbsp dried basil
1 red bell pepper, cut into strips
6 green onions, chopped
1 medium tomato, cubed
1 1/2 cup parmesan cheese, grated
Cut squash in half lengthwise and remove seeds. Place cut side down in a baking dish, add 1 inch of water and bake at 375 F for 1 hour (OR microwave on high for 20 minutes).
Melt butter in a large frying pan and saute mushrooms, onions and garlic until soft.
Add broccoli, peas, zucchini and carrots. Stir. Add milk, chicken broth and basil. Boil briskly to reduce sauce a little, about 2 minutes. Add red pepper, green onions, tomatoes and cheese. Heat thoroughly.
Using a fork, scrape strands of squash into a large, lightly greased casserole dish.
Top with hot vegetable mixture. Bake 20 minutes at 350 F. Serve with extra parmesan cheese.
Serves: 8
Serving Size: 387 g
Nutrition From: www.caloriecount.about.com
Nutrition per Serving: 320 Calories, 166 Calories from Fat, 18.5g Total Fat, 11.5g Saturated Fat, 0g Trans Fat, 53mg Cholesterol, 563mg Sodium, 23.5g Total Carbs, 4.1g Dietary Fiber, 7.5g Sugars, 19.5g Protein -- Vitamin A 132% - Vitamin C 97% - Calcium 46% - Iron 12%
Nutrition Grade: B
Good points:
High in calcium
Very high in phosphorus
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin C
Bad points:
High in saturated fat
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