Thursday, November 14, 2013
Spaghetti squash is relatively low in carbohydrates, especially when compared to the same amount of pasta (about 1/3). AND it's naturally gluten-free and high in fiber. Pair those nutritional bonuses with a light yet flavorful alfredo sauce, and we have a WINNER.
Spaghetti Squash with Light Sun Dried Tomato Alfredo
1 tsp olive oil
1 tsp minced garlic
3/4 cup vegetable broth
1 1/4 cups milk
3 Tbsp flour
2/3 cup sliced sun dried tomatoes
Dash ground black pepper
1/2 cup shredded Parmesan cheese
1 large spaghetti squash, cooked and shredded *see microwave directions
2 Tbsp fresh chopped Italian parsley
*To cook spaghetti squash in the microwave, slice off ends, then slice squash in half lengthwise. Remove seeds and pulp. Use a sharp knife to piece the outside skin of the squash in several places. Place half of the squash in a microwave-safe baking dish and place 1/2 cup water in the "hole" in the squash. Place the remaining half of the squash on top, so that the insides are together. Transfer dish to the microwave and cook for 12-15 minutes, or until flesh is softened. Allow to cool for 5-10 minutes, then use a fork to remove strings of squash.
While squash is cooking, heat olive oil in a large skillet over medium-high heat. Add garlic and saute until fragrant, 2-3 minutes. Add sun dried tomatoes and pepper. Add milk and broth and use a whisk to combine. Continually whisking, add flour, 1 Tbsp at a time. Allow flour to be absorbed into the liquid before adding more. Continue to cook and stir until mixture is thickened, 10-12 minutes (or more). When sauce will coats the back of a spoon, add Parmesan cheese. Cook and stir for an additional 3-5 minutes.
When sauce is desired consistency, add spaghetti squash "noodles" and use tongs to toss and coat. Sprinkle with parsley and serve immediately.
Nutrition per ~1 cup: 150 calories, 6 g fat, 10 g protein, 14 g carbohydrates, 3 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:30 AM