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Squash Spaghetti with Chunky Veggie

QUICK FACTS

  PREPARATION TIME
20 min (for 6 serves)

 
  COOKING TIME
1 hr and 20 min (for 6 serves)
 

SUMMARY

 

Enjoy weight management without shunning yourself from delicious foods and be healthy with this unique spaghetti!  Instead of using pasta, it makes use of squash spaghetti and is topped vegetables to help you boost up your fibre intake.  Vegetables are naturally low in fat and calories and can give great health benefits such as lowering the risks of heart disease.  It also contains phytochemicals which helps in reducing the chance of developing some cancers. So be healthy and eat healthy!

INGREDIENTS

167 g
  Squash, winter, raw
0.67 cup (87 g)
  Zuchinni, raw
0.33 cup (39 g)
  Carrots, raw, peeled
52 g
  Mushrooms, canned, brine
30 g
  Brocolli, raw, florets
0.17 cup (14 g)
  Red bell pepper
0.67 tomato (111 g)
  Tomatoes, raw
163 g
  Tomato Paste, no salt added
0.67 tablespoon (9 g)
  Olive oil
18 g
  Onion, white, raw, peeled
0.67 clove (2 g)
  Garlic, raw
1 g
  Salt
0.33 teaspoon (1 g)
  White pepper, ground
1.00 teaspoon (2 g)
  Basil leaves, dried, green
0.67 Tbsp (10 g)
  Parmesan cheese, grated, low fat
 

METHOD

Spaghetti Squash:

  1. Prick the spaghetti squash all over with a skewer so it will not burst while baking.

  2. Place whole squash in a shallow baking pan.

  3. Bake in preheated 375 F oven for 1 hour.

  4. When cool enough to handle, cut spaghetti squash in half lengthwise with a serrated knife.

  5. Scoop the seeds and fibrous strings from the center of the cooked spaghetti squash.

  6. Gently scrape the tines of a kitchen fork around the edge of the spaghetti squash to shred the pulp into strands.


Sauce:

  1. In large skillet, heat the olive oil over medium-high heat. Add zucchini, carrots, mushrooms, brocolli, onions and garlic; cook 5 to 7 minutes, stirring frequently, until vegetables are crisp-tender.

  2. Stir in remaining ingredients except basil and cheese. Cook 3 to 5 minutes, stirring occasionally, until hot. Stir in basil. Serve sauce over spaghetti squash.

  3. Sprinkle with cheese if desired.

  NUTRITIONAL PANEL
Per Serve
Energy:
639.3 kJ  (152.8 kcal)
Protein:
9.1 g
Total Fat:
1.9 g
-Saturated:
1.4 g
-Mono-Unsaturated:
0.0 g
-Poly-Unsaturated:
0.4 g
Total Carbs:
16.9 g
-Complex Carbs:
2.4 g
-Sugar:
14.5 g
Fibre:
9.9 g
Water:
301.6 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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