A few weeks ago, I was visiting several family members who are following a low-carb diet to lose weight. Some have lost 50+ pounds with the diet, so it is working for them. They were nice and made carbs with the meals for me to eat. And I got to feel like the pig when we went out and everyone else ordered a salad, except me. I ordered the burger. With fries. Just rub those carbs in their faces, why don’t I?
One of them mentioned how she had rediscovered spaghetti squash while on this diet, which inspired me to get in the kitchen. This has been one of my favorite meals in a long time. The veggie-packed sauce is super creamy and delicious, but doesn’t have a ton of fat in it. If you aren’t wanting to low-carb, this is also yummy over pasta, potatoes, bread, rice…pretty much any carb. Enjoy!
Spaghetti Squash Primavera (Serves 4)
½ tablespoon olive oil
1 small onion, chopped
2 cloves garlic, minced
1 yellow squash, sliced
1 zucchini, sliced
1 cup shredded carrots
1 cup green beans, chopped into bite size pieces
2 medium tomatoes, chopped
2 cups spinach
¾ cup low fat or fat free cottage cheese
2 ounces fat free cream cheese
1 teaspoon Italian seasoning
1 spaghetti squash (see here for cooking instructions)
½ cup grated parmesan cheese
1. Heat olive oil in a large skillet over medium high heat. Add onion; sauté for 3-5 minutes, until it begins to soften. Add garlic, cook for 1 minute more. Add squash, zucchini, carrots, and green beans. Cook for 5-7 minutes, until veggies are beginning to soften. Add tomatoes; cook for 3 minutes more. Add spinach.
2. While veggies are cooking, combine cottage cheese, cream cheese, and Italian seasoning in a food processor. Blend until smooth and creamy.
3. Add cottage cheese mixture to pan once spinach has wilted. Stir to combine well. Cook until the cheese is melted and a creamy sauce forms.
4. Scrape spaghetti squash onto plates or into bowls. Scoop veggies and sauce over each portion. Top each portion with 2 tablespoons parmesan cheese.
Nutritional Information (Amount per serving):
Protein: 15 g
Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 14 mg
Carbohydrates: 24 g
Fiber: 5 g
Sodium: 553 mg
Recipe Notes: You could really mix up the veggies with whatever you like and have available. Chopped up asparagus would also be yummy. I wouldn’t skip on the tomatoes, though. The juice from the tomatoes helps make the sauce.
Source: adapted from online