Italian Style Spaghetti Squash

Phase 1 of South Beach Diet -- Recipe

Ingredients

• 1 pound spaghetti squash, halved lengthwise and seeded
• 1 tablespoon olive oil
• 1/2 medium red onion, thinly sliced
• 1/2 medium zucchini, cut into 1/2 inch dice
• 2 medium tomatoes, diced
• 1/8 teaspoon salt
• 1/8 teaspoon coarsely ground pepper
• 1/4 cup reduced-fat grated Parmesan cheese (optional)
• 1/2 small lemon, sliced

Directions

1. Place the squash halves, cut sides down, in a glass baking dish. Add 1/8 cup water and cover with plastic wrap. Microwave on high for 8-10 minutes until tender; cool slightly.
2. Meanwhile, in a large skillet, heat 1 tablespoon of the oil. Add the onion and cook over medium-high heat for 3 minutes until the onion is translucent. Add the zucchini and cook for 4-5 minutes until the zucchini begins to brown. Add the tomatoes, salt, and pepper. Reduce the heat; simmer gently for 10 minutes.
3. Using a fork, scrape the squash strands into a bowl. Toss with the remaining tablespoon of oil. Mound the squash in the center of 4 pasta bowls and spoon the vegetable mixture around the squash. Drizzle with more oil, if desired, and garnish with Parmesan cheese, if using. Add the lemon slices.

Footnotes

• This recipe is optimal for Phase 1 of the South Beach Diet.
• Copyright© 2003 Waterfront Media, Inc. All rights reserved.
• See more from The South Beach Diet Online.

Nutritional Information

Amount Per Serving Calories: 100 | Total Fat: 4g | Cholesterol: 0mg

Acorn Squash and Apples

Prep Time: 20 min Cook Time: 15 min Ready in 35 min

Ingredients

1 acorn squash

2 apples, cored and sliced

1 tablespoon butter

2 tablespoons brown sugar

1 tablespoon finely chopped walnuts

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

Directions

1. To easily peel the acorn squash without losing a lot of vegetable, gently drop the squash in a large pot of boiling water, and boil for 15 minutes. Pour off the boiling water and fill with cold water and let sit 5 minutes to cool. When cool enough to handle, use a knife to slice off the peel on the ridges and use a teaspoon to dig out the peel in the valleys. Slice the squash in half and remove the seeds and stem. Then slice the halves into sections and finally cut into 1 inch chunks.


2. Place the squash chunks into a large microwave-safe bowl along with the apples. Dot with pieces of butter. Sprinkle the brown sugar, walnuts, salt and cinnamon over the top. Cover with plastic wrap, and poke a few holes in it for ventilation.


3. Cook in the microwave for 7 1/2 minutes on full power. Remove, uncover, and stir. Return to the microwave, and cook for another 7 1/2 minutes on full power, until tender. Serve hot.

Footnotes

Variations

• You could use butternut squash for variety. Pecans work well in this recipe instead of walnuts. Honey or maple syrup can used with or instead of the brown sugar.


• If you prefer roasted squash, you can place this (uncovered) in the oven at 350 degrees F (175 degrees C) for just under an hour. But be sure to add 1/4 cup of water to the recipe before baking.