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Ингредиенты
- 1 x 2 lb spaghetti squash, (2 to 3)
- 1/3 c. water
- 1 sm onion, minced
- 1 Tbsp. low calorie margerine
- 1/2 lb yellow squash, sliced
- 1/2 c. carrrot, shredded
- 1/2 c. bell pepper, minced
- 2 med tomatoes, seededanddiced
- 3 Tbsp. fresh parsley, minced
- 1/8 tsp salt
- 1 1/2 tsp fresh basil, minced
- 1/8 tsp pepper
- 1 Tbsp. grated parmesan cheese
Инструкции
- Pierce spaghetti squash at random, using a fork; place in a 12x8x2" baking dish. Microwave at HIGH for 10 min Cut in half lengthwise, re- move and throw away seeds. Place spaghetti squash, cut side up, in baking dish add in water.
- Cover with heavy-duty plastic wrap and vent. Microwave at HIGH for 10 - 12 minutes or possibly till tender, turning dish after 5 min Drain spaghetti squash and cold.
- Using a fork, remove spaghetti-like strands to yield 3 c; set aside in a large bowl. Throw away shells. (Reserve any re- mainng spaghetti-like strands for use in othe recipes.
- Combine onion and margerine in baking dish; cover and microwave at HIGH for 1-2 minutes or possibly till tender. Add in yellow squash, carrot and bell pepper; cover and microwave at HIGH for 3 minutes or possibly till crisp-tender.
- Add in yellow squash mixtue to reserved spaghetti squash. Add in tomatoes, parsley, chopped basil, salt and pepper; toss gently to mix. Return mix- ture to dish, and sprinkle with cheese. Garnish with a sprig of fresh basil, if you like.
- Serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 108g | |
| Recipe makes 12 servings | |
| Calories 28 | |
| Calories from Fat 4 | 14% |
| Total Fat 0.52g | 1% |
| Saturated Fat 0.16g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 42mg | 2% |
| Potassium 172mg | 5% |
| Total Carbs 5.86g | 2% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.24g | 1% |
| Protein 1.02g | 2% |
