Spaghetti Squash & Pork Stir-Fry - 22g Carbs, 5g Fiber

NUTRITION PROFILE:

Low Calorie | High Fiber | Low Sat Fat | High Potassium | Heart

Healthy | Diabetes Appropriate | Healthy Weight

Here's an unusual but delicious way to use the delicate strands of

spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of

toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile

sauce cling to the beautiful strands. Serve with jasmine rice.

Servings: 4

Serving Size: about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

1 3-lb spaghetti squash

1 lg pork tenderloin, trimmed

2 tsp toasted sesame oil

5 medium scallions, thinly sliced

2 cloves garlic, minced

1 tablespoon minced fresh ginger

1/2 tsp salt

2 Tbsp reduced-sodium soy sauce

2 Tbsp rice vinegar

1 tsp Asian red chile sauce, such as sriracha, or chile oil

1. Preheat oven to 350 degrees F.

2. Cut squash in half. Scoop out and discard seeds. Place each half,

cut-side down, on a baking sheet. Bake until the squash is tender,

about 1 hour. Let cool for 10 minutes then shred the flesh with a

fork into a bowl. Discard the shell.

3. Slice pork into thin rounds; cut each round into matchsticks.

4. Heat a large wok over medium-high heat. Swirl in oil, then add

scallions, garlic, ginger and salt; cook, stirring, until fragrant,

30 seconds. Add the pork; cook, stirring constantly, until just

cooked through, 2 to 3 minutes. Add the squash threads and cook,

stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce

(or chile oil); cook, stirring constantly, until aromatic, about

30 seconds.

Servings: 4

Serving Size: about 1 1/2 cups each

Nutrition per Serving:

236 Calories, 6g Fat, 1g Sat, 2g Mono, 74mg Cholesterol, 27g Protein,

22g Carbs, 5g Fiber, 707mg Sodium, 878mg Potassium

Nutrition bonus: Vitamin C (25% daily value), Potassium (24% dv),

Iron (17% dv)

1 Carbohydrate Serving

Exchanges: 1/2 other carbohydrates, 3 lean meat

MAKE AHEAD TIP:

Prepare the squash (Steps 1 & 2), cover and refrigerate for up

to 2 days.

From: Eating Well Magazine September/October 2007

Spaghetti Squash Chicken Parmesan - 48.7g Carbs, 7g Fiber, 10.2g Sugar

From: Eat Up Slim Down Annual Recipes 2004

From: www.prevention. com

This dish will satisfy your Italian cravings without spiking your

blood sugar. Significantly reduce the glycemic impact of starchy

spaghetti by replacing it with wholesome spaghetti squash. Top with

a moist chicken cutlet, a splash of sauce, and freshly grated Parmesan

cheese for a slimmed-down version of the classic.

I am always looking for gluten-free recipes. I also want meals that

aren't so hard to digest. This is a great alternative to the usual

heavy chicken Parmesan and pasta.

Serves: 4

Prep: 20 min

Cook: 25 min

Total: 1 hr 45 min

4 boneless, skinless chicken breast halves

1/2 cup buttermilk or fat-free milk

1 Tbsp lemon juice

1 large spaghetti squash, cut in half

1/2 cup rice flour or unbleached or all-purpose flour

1/3 cup grated Parmesan cheese

1 tsp garlic powder

1/2 tsp seasoning salt

1 3/4 cups spaghetti sauce

1.Place the chicken in a 13" x 9" baking dish and pierce in several

places with a fork. Pour the buttermilk over the chicken and turn

to coat both sides. Cover and refrigerate for 1 hour.

2.Place the squash, cut sides up, in a microwaveable dish. Cover

with plastic wrap and microwave for 25 minutes, or until forktender.

Using a fork, scrape the flesh from the squash. Keep warm.

3.Meanwhile, preheat the oven to 375 degrees F.

4.In a shallow dish, combine the flour, 1/4 cup of the cheese, the

garlic powder, and seasoning salt. Dredge the chicken in the flour

mixture, then return to the pan with the buttermilk, then coat again

with flour. Place in another large baking dish coated with cooking

spray. Spoon about 2 tablespoons spaghetti sauce onto each chicken

breast and sprinkle with the remaining cheese.

5.Bake for 25 minutes, or until a thermometer inserted in the

thickest portion registers 160 degrees F and the juices run clear.

6.Meanwhile, heat the remaining sauce in a medium saucepan over

medium heat. Serve with the chicken and spaghetti squash.

Serves: 4

Nutrition per Serving:

398.3 Calories, 7.1g Fat, 2.3g Saturated Fat, 75.5mg Cholesterol,

836.3mg Sodium, 48.7g Carbs, 7g Dietary Fiber, 10.2g Total Sugars,

35.9g Protein

Buttery Spaghetti Squash - 13g Carbs From: Family Circle's All-Time Favorite Recipes

Prep Time: 10 Min

Servings: 6

3 lb spaghetti squash, halved lengthwise, seeded

2 Tbsp butter, melted

1/4 cup chicken broth

2 Tbsp chopped fresh parsley

1/4 tsp salt

1/8 tsp black pepper 

1. Place squash, cut side down, in a microwave-safe dish. Add 

2 tablespoons water. Cover dish tightly with plastic wrap. 

Microwave on 100% power 25 to 30 minutes or until squash is 

tender. Let stand 5 minutes.

2. Carefully remove plastic wrap. Pull out squash strands 

with a fork; place in a large bowl.

3. Mix butter, broth, parsley, salt and pepper; add to 

squash. Serve. 

Servings: 6

Nutrition per Serving:

95 Calories, 5g Fat, 1g Protein, 168mg Sodium, 13g Carbs

Exchanges: 1 Bread/Starch, 1 Fat

Zucchini and Spaghetti Squash "Lasagna" - 4g Carbs, 2g Fiber, 4g Sugar

Found at: 

http://greenlitebit es.com/2007/ 12/16/zucchini- and-spaghetti- squash-lasagna/ 

About 2 cups Homemade sauce OR your favorite red sauce

1 medium zucchini thinly sliced (such as on a cheese grater)

About 2 - 2 1/2 cups cooked spaghetti squash

1/2 cup fat free ricotta cheese

3 oz fancy shredded mozzarella cheese

Ground pepper

Dried parsley flakes

Preheat the oven to 350 degrees.

In a casserole dish, smear a little of the sauce on the bottom to 

prevent sticking then begin layering zucchini, top with a bit of 

squash, dab on ricotta (I crumpled the best I can to cover the area), 

sprinkle with a bit of the shredded cheese, add some sauce repeat 

until you are out of ingredients.

Just dab the cheese and sauce. It will get your fingers dirty but 

it's worth it in the end!

Repeat the layering until you are out of ingredients. Be sure the 

save a bit of mozzarella cheese for the top. If you use fancy 

shredded cheese it tends to go a bit further.

Sprinkle the top with some ground pepper and dried parsley. Bake 

uncovered for at about 45 minutes until zucchini is tender.

During the baking process there will be a lot of water, no pasta 

to soak it up. About every 10-15 minutes use a turkey baster to 

remove some excess water.

This recipe it even better double baked! You can easily make it 

ahead and then pop it back in the oven. Just like traditional 

lasagna, it's better the next day!

Servings: 6

Nutrition per Serving: 

100 Calories, 2g Fat, 1g Sat Fat, 4g Carbs, 2g Fiber, 4g Sugar,

4g Protein

Spaghetti Oriental - 13g Digestible Carbs, 6g Fiber

From: Dreamfields Healthy Carb Pasta

Yield: Makes 6 side dish servings

1 box Dreamfields Spaghetti (see note)

1 Tbsp peanut oil

3 Tbsp chopped unsalted peanuts

1 to 2 small Thai chiles, minced

1/4 cup water

3 Tbsp reduced-sodium soy sauce

2 Tbsp lemon juice

1 cup chopped hearts of palm

1/2 cup diced cucumber

1/4 cup chopped fresh cilantro leaves

2 Tbsp chopped fresh mint

1 Tbsp lemon zest

Fresh cilantro leaves (optional)

Chopped unsalted peanuts (optional)

Cook pasta according to package directions.

Meanwhile, heat oil in large skillet over medium heat.

Cook peanuts and Thai chile 1 minute, stirring frequently.

Stir in water, soy sauce and lemon juice.

Cover and simmer 3 minutes.

Drain pasta. Add to skillet. Add hearts of palm,

cucumber, cilantro, mint and lemon zest; toss to combine.

Cook 3 minutes. Garnish with cilantro and peanuts, if desired.

Yield: Makes 6 side dish servings

Nutrition per Serving: 

281 Calories, 5g Fat, 0.7g Saturated Fat, 0mg Cholesterol, 

11g Protein, 269mg Sodium, 13g Digestible Carbs, 6g Dietary Fiber 

Note: 

The Dreamfields process results in a pasta with

5 grams fiber and only 5 grams digestible carbohydrates per

serving and a 65% lower glycemic index than regular pasta.

If traditional pasta is used in this recipe instead of

Dreamfields Pasta, then there is a total of 54g carbohydrate.