Diabetic Cooking

Sides

Spaghetti squash sauté

Preparation time: 30 minutes. Baking time: 50–60 minutes.
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Ingredients

  • 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

Directions

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.