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Spaghetti Squash with Balsamic Vegetables and Toasted Pine Nuts Recipe

Spaghetti Squash with Balsamic Vegetables and Toasted Pine Nuts Recipe

The veggies can be prepped while the squash is cooking in the microwave, so I can have a satisfying low carb and low fat meal on the table in 30 minutes. —Deanna McDonald, Kalamazoo, Michigan
TOTAL TIME: Prep: 20 min. Cook: 15 min. YIELD:6 servings

Ingredients

  • 1 medium spaghetti squash (about 4 pounds)
  • 1 cup chopped carrots
  • 1 small red onion, halved and sliced
  • 1 tablespoon olive oil
  • 4 garlic cloves, minced
  • 1 can (15-1/2 ounces) great northern beans, rinsed and drained
  • 1 can (14-1/2 ounces) diced tomatoes, drained
  • 1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and halved
  • 1 medium zucchini, chopped
  • 3 tablespoons balsamic vinegar
  • 2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup pine nuts, toasted

Directions

  • 1. Cut squash in half lengthwise; discard seeds. Place squash cut side down on a microwave-safe plate. Microwave, uncovered, on high 15-18 minutes or until tender.
  • 2. Meanwhile, in a large nonstick skillet, saute carrots and onion in oil until tender. Add garlic; cook 1 minute. Stir in beans, tomatoes, artichokes, zucchini, vinegar, thyme, salt and pepper. Cook and stir over medium heat 8-10 minutes or until heated through.
  • 3. When squash is cool enough to handle, use a fork to separate strands. Serve with bean mixture. Sprinkle with nuts. Yield: 6 servings.

Nutritional Facts

3/4 cup bean mixture with 2/3 cup squash and 4 teaspoons nuts equals 275 calories, 10 g fat (1 g saturated fat), 0 cholesterol, 510 mg sodium, 41 g carbohydrate, 10 g fiber, 11 g protein. Diabetic Exchanges: 2-1/2 starch, 1-1/2 fat, 1 lean meat.