Loaded with folic acid, potassium, vitamin A, and beta carotene, spaghetti squash is an excellent low-fat alternative to pasta.
4 1/2 lb (2 kg) spaghetti squash
1/2 cup (125 mL) unsalted pumpkin seeds, toasted
1/2 cup (125 mL) fresh parsley, minced
1 large garlic clove, minced
1 Tbsp (15 mL) lemon juice, freshly squeezed
1/4 cup (60 mL) extra-virgin olive oil
1/4 tsp (1 mL) sea salt
Sea salt and freshly ground black pepper to taste
Grated zest of 1 orange for garnish, optional
Preheat oven to 375 F (190 C).
Prick squash all over with skewer so it won’t burst during baking. Place in shallow baking pan; bake for 1 hour.
When cool enough to handle, cut squash in half lengthwise. Scoop seeds and fibrous strands from its centre. Gently scrape with the tines of a fork all around the edge of the spaghetti squash to shred the pulp into strands.
Combine pumpkin seeds, parsley, garlic, and lemon juice in food processor fitted with a metal blade. Whirl until processed to a paste, scraping down the sides occasionally.
While machine is running, gradually add oil in a thin steady stream until blended. Add a little more oil if you prefer it a little thinner. With a few quick pulses add the zest. Add a little salt and fresh pepper to taste if you wish.
Add pesto to cooked squash and toss together to evenly coat. Serve with a little freshly grated orange zest on top, if desired. Delicious served as a main course with sesame grilled chicken breasts (see sidebar). Serves 4 as a main course or 6 as a starter.
Each main course serving contains:
207 calories; 3 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 3 g fibre; 183 mg sodium
source: "Winter Veggies", alive #325, November 2009
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