Using both spaghetti pasta and spaghetti squash in this lets you get all the noodle-y satisfaction of real pasta with the extra nutrient boost and reduced calorie count of spaghetti squash.
YIELD: SERVES 4
1 small spaghetti squash (1½ to 2 lbs.)
4 oz. multigrain thin spaghetti or angel hair pasta
⅓ cup chopped walnuts
2 Tbs. olive oil
¼ cup plain dry breadcrumbs
3 cloves garlic, minced (1 Tbs.)
1 Tbs. chopped fresh rosemary
¼ cup grated Parmesan cheese
- Preheat oven to 375°F.
- Pierce squash in several places with knife. Microwave 3 minutes on high power to soften. Slice off stem and blossom ends, and stand squash upright. Cut straight down length of squash. Remove seeds with spoon. Place squash halves cut-side down on rimmed baking sheet, and add 1½ cups water to cover baking sheet surface. Bake 30 minutes, or until squash yields when pressed.
- Cool squash 10 minutes cut side up. Scrape with fork to release strands. Transfer strands to bowl.
- Cook pasta according to package directions. Drain, and add to squash strands, mixing with two forks.
- Toast walnuts in small skillet over medium-high heat 5 minutes, or until browned and fragrant. Transfer to plate, and set aside.
- Wipe out skillet, then heat oil in skillet over medium heat. Add breadcrumbs, and cook 1 minute. Add garlic and rosemary, and sauté 2 minutes, or until fragrant, and breadcrumbs are toasted. Add breadcrumbs to squash mixture, and toss to combine. Serve sprinkled with walnuts and cheese.
MAKE IT VEGAN Omit the Parmesan and use nutritional yeast or Parmesan Crumbles from p. 149.
Protein: 10 g
Total Fat: 16 g
Saturated Fat: 3 g
Carbohydrates: 37 g
Cholesterol: 4 mg
Sodium: 151 mg
Fiber: 6 g
Sugar: 6 g