3 1/2 lb Spaghetti squash; 1 medium
1 tb Skim milk
1 c Broccoli flowerets; fresh
1/2 c Part skim ricotta cheese
1 c Zucchini; small, sliced
1 tb Parmesan cheese;
1 c Mushrooms; fresh, sliced
1/2 ts Imitation butter flavoring
1 c Carrot; sliced
1/4 ts Salt
1 Clove garlic; small, crushed
1/2 ts Italian seasoning;
3/4 ts Reduced calorie margarine, melted
1/8 ts Coarsely ground pepper
Wash squash; cut in half lengthwise and discard seeds. Place squash, cut side down, in a Dutch oven; add 2 inches water. Bring water to a boil, cover and cook 20 minutes or until squash is tender.
Drain squash and cool. Using a fork remove spaghetti-like strands.
Measure 3 cups of strands; set aside. Remove remaining strands for other use.
Steam vegetables 5 to 7 minutes or until crisp-tender; drain well.
Combine squash strands and vegetables, tossing gently. Cover to keep warm; set aside.
Saute garlic in margarine in a small saucepan; remove from heat. Add milk, cheese, butter flavoring, and seasonings to saucepan. Cook over low heat, stirring constantly, until mixture is hot (do not boil).
Spoon cheese mixture over vegetable mixture, tossing gently.
- about 77 calories
- 4.5 grams protein
- 2.5 grams fat
- 10.3 grams carbohydrate
- 7 milligrams cholesterol
- 171 milligrams sodium
- and 331 milligrams potassium per serving).