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

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

Butternut Squash And Corn Soup - 16g Carbs, 3g Fiber

2 pounds butternut squash

2 tablespoons olive oil

1 large onion, cut 1/2" dice

1 medium sliced leek, washed twice

4 ears corn, kernels removed

2 rosemary branches

1 teaspoon salt

4 cups vegetable broth

Peel the butternut squash and cut it into half-inch dice.

Heat the olive oil in a 6-quart stock pot. Sauté the onion and leek over medium heat about 5 minutes, until just soft. Add the butternut squash and corn and sauté for an additional 10 minutes. Add the rosemary and salt. Cover the vegetables with chicken or vegetable broth and cook uncovered for 30 minutes over low heat.

Strain and set aside half the stock; remove the rosemary branches. Purée the vegetables with an immersion or regular blender. Strain the purée through a large mesh strainer to remove the corn skin. Add half a cup of reserved stock (or more, if you prefer a thinner soup) back into the purée mixture. Store overnight in the refrigerator and reheat before filling an insulated container.

Makes 12 servings

Calories 97, Fat 3 g, Carbs 16 g, Sodium 461 mg, Fiber 3 g.