- 1 spaghetti squash (approximately 3 pounds)
- 1 tablespoon olive oil
- 1 medium purple onion, coarsely chopped
- 8 ounces fresh mushrooms, sliced
- 1 cup frozen peas, thawed
- 1 clove (or teaspoon) minced garlic
- 2 teaspoons dried basil
- 1/8 teaspoon dried thyme
- 1/4 teaspoon salt
- 1/4 cup freshly grated Parmesan cheese
- 1/2 teaspoon dried parsley
Preheat oven to 350°F. Split squash lengthwise and discard seeds. Place squash on a baking sheet, cut side up, and bake 50–60 minutes or until tender when poked with a fork. Remove from oven. Run a fork through the squash, separating the pulp into strands; set aside. Discard outer skin.
In a large nonstick skillet, heat olive oil. Add onion and mushrooms; cook over medium heat, stirring frequently, until onion is translucent (approximately 3–4 minutes). Add peas, garlic, basil, thyme, and salt; heat through. Toss in squash pulp and heat through (approximately 2–3 minutes more). Place in serving dish and sprinkle with Parmesan cheese and parsley.
Yield: 7 cups. Serving size: 1/2 cup.
Nutrition Facts Per Serving:
Calories: 78, Carbohydrates: 12 g, Protein: 3 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 93 mg, Fiber: 6 g
Exchanges per serving: 1 starch. Carbohydrate choices: 1.
This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.