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Tuesday, November 17, 2015


·         1 whole spaghetti squash (about 4 pounds)
·         12-16 ounces of Italian style soy sausage crumbles
·         2 TBSP parmesan cheese light
·         ¼ tsp. pepper
·         ½. tsp. onion powder
·         ½ tsp. garlic powder
·         ½ tsp. basil
·         1 can diced tomatoes (15 oz.)
·         10 ounces frozen chopped spinach
·         Cooking spray

1.      Preheat oven to 350˚
2.      Mist a 9x13 inch baking pan with non-stick cooking spray
3.      Cut squash in half lengthwise, scoop out seeds and place cut side down in baking pan
4.      Bake 45-50 minutes, until tender
5.      Remove squash from the oven and let cool slightly, then remove the squash from pan and using a fork scrape squash strings back into pan and spread out evenly
6.      Sprinkle 2 tablespoon parmesan cheese and ½ of the seasoning onto the squash
7.      Top with tomato, spinach and crumble sausage
8.      Sprinkle with remaining parmesan and seasoning
9.      Bake 20-25 minutes until heated through

Servings:  6
Serving size:  1/6th of a 9x13 pan

Nutritional Information
Calories:  184
Fat:  4 g
Saturated Fat: 0 g                  TIP:              
Cholesterol:  0 mg                  You may cook the squash in the microwave.         
Sodium:  640 mg                    Poke 5-8 slits in the squash with a knife
Carbohydrate:  15 g               before microwaving.      
Fiber:  5 g
Protein:  18 g

"The Perfect Day"
By: Nanette Cameron, RD

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