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
Serves 4
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
There should be nothing shameful about making vegetables really really delicious. If it involves adding a bit of bacon and cheese? So be it.
Fats have a great affect on our satiety, and when used in distributed amounts throughout the day, may actually lead you to consume fewer calories, and fewer processed carbohydrates.
My hubbster said that this was an Irish quesadilla. I guess all that it was missing was potatoes. And beer.
Brussels Sprouts Quesadilla
Serves 4
4-10" flour tortillas (bonus points for whole grain- I just happened to have raw tortillas on hand)
1 cup shredded strong white cheese (I used Dubliner)
12-15 Brussels sprouts, trimmed and sliced into 1/8"slices
1 large shallot, sliced thin
1/2 cup uncooked chopped bacon
1/4 cup chicken broth
1/4 cup white wine
2 tsp Dijon mustard
1/4 tsp ground black pepper
In a large nonstick skillet over medium-high heat, cook bacon until crisp. Drain fat and return bacon to the skillet. Add shallots and Brussels sprouts and saute over medium heat until softened, 2-3 minutes. Add chicken broth and white wine, and whisk in Dijon mustard and pepper. Cook mixture for 6-8 minutes, or until Brussels sprouts are soft. Remove from heat and set aside.
Place a tortilla in another nonstick skillet over medium heat. On half of the tortilla sprinkle 2 Tbsp shredded cheese, then add 1/4 of the Brussels sprouts mixture. Top with additional 2 Tbsp cheese and fold the other half of the tortilla over the filling. Cook for 1-2 minutes on each side, until cheese is melted and tortilla is lightly browned. Remove from heat. Repeat with remaining tortillas and filling. Slice just prior to serving.
Nutrition Info per 1 quesadilla: 289 calories, 15 g fat, 14 g protein, 21 g carbohydrates, 1.5 g fiber
Corn chowder is my ultimate comfort food.
And when thickened/creamified (totally a word) with avocados?
Now it's, like, my everyday food. Especially since I can throw it in the crock pot and move on with my day.
Slow Cooker Avocado Corn Chowder
Serves 8-10
8 cups vegetable broth
5 yellow potatoes, cut into 1" cubes
1 lb frozen yellow corn kernels
1 cup chopped sweet bell peppers of your choice
1 small yellow onion, coarsely chopped
2 cloves garlic, pressed and minced
1/4 tsp fresh thyme
1/4 tsp ground black pepper
4 small avocados, chopped
Combine all ingredients, except for avocados in a slow cooker, and heat on low for 6 hours.
Thirty minutes prior to serving, add 3 of the 4 chopped avocado to a large food processor and puree until smooth. Add 1/2 cup broth from the soup to the processor and mix until combined. Add an additional 1/2 cup and mix until smooth. Add avocado mix back into the slow cooker, and add remaining chopped avocado. Heat until warm. Serve.
Nutrition Info per 1 1/2 cups: 316 calories, 14 g fat, 14 g protein, 31 g carbohydrates, 10 g fiber
Brown rice is a whole grain, in that only it's outermost layer has been removed. When brown rice has been stripped to white rice, it loses all of its dietary fiber, over half of its iron, two thirds of its vitamin B3 and 90% of vitamin B6!
This risotto feature this brilliant grain in all it's glory. Short grain brown rice has a slightly shorter cooking time than long grain, and still has all of the nutritional value!
Brown Rice Risotto with Tuna and Spinach
Serves 6
6 cups low sodium vegetable broth
1 1/2 cups short grain brown rice
1/2 cup white wine
2 tsp olive oil
1/2 large yellow onion, coarsely chopped
3 cloves garlic, pressed and finely minced
2 cups spinach leaves, chopped
1- 6 oz can solid albacore in water, drained
4 oz shredded Parmesan cheese
1/4 tsp ground black pepper, or to taste
Bring broth to a boil in a large saucepan. Reduce heat to a simmer and cover.
In a large skillet, heat olive oil over medium heat. Add onion and garlic and saute until softened, 3-4 minutes. Add white wine and pepper and allow to cook for 2-3 minutes. Stir in brown rice and cook until all liquid has been absorbed. Add 3/4 cup broth and continue to cook until all liquid has been absorbed. Continue adding broth 3/4 cup at a time, allowing the rice to absorb the liquid prior to adding more.
When rice is done and all the broth has been absorbed, add in spinach and cook until wilted, 4-5 minutes. Stir in tuna and Parmesan cheese and cook until cheese is melted.
Serve immediately!
Nutrition Info per 1 serving: 297 calories, 6 g protein, 23 g protein, 37 g carbohydrates, 3 g fiber
Pistachio nut butter. Need I say more?
Gluten-free, dairy-free, vegan, all natural, and delicious.
There. I've gone and outdid myself.
Pistachio Butter Granola Bites
Makes ~18
1 cup shelled pistachios
1/4 cup hot water
2 Tbsp honey
2 Tbsp coconut oil
1/2 cup unsweetened shredded coconut
1 Tbsp chia seeds
3/4 cup rolled oats
5 dried figs, chopped
Soak shelled pistachios in hot water for 30 minutes. Transfer nuts and water to a food processor and chop until smooth. Add coconut oil and honey. Continue to mix until a thick puree is formed. Add in coconut, chia seeds and oats. Mix until combined. Transfer to a bowl and fold in chopped figs.
Roll ~1 1/2 Tbsp of mixture into a tight ball. Place in a covered container in the refrigerator until ready to eat!
Nutrition Info per 1 ball: 105 calories, 6 g fat, 2.5 g protein, 10 g carbohydrates, 2 g fiber
