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Spaghetti Squash Shrimp Pad Thai
Prep Time: 5 minutes Cook Time: 55 minutes Total Time: 1 hour Servings: 4


Shrimp Pad Thai served on spaghetti squash 'noodles' instead or rice noodles.


ingredients
1 medium spaghetti squash (~4lb), cut in half, and seeds removed
2 teaspoons oil
1 tablespoon tamarind concentrate or 1/4 cup lime juice
3 tablespoons fish sauce or soy sauce
3 tablespoons palm sugar or brown sugar (substitute splenda brown sugar or another sugar sub)
1 tablespoon chili sauce or to taste
2 tablespoons peanut butter (optional)
1 tablespoon oil
8 ounces shrimp, peeled and deveined
2 shallots, diced
3 cloves garlic, chopped
2 cups bean sprouts
1 cup carrot, julienned
2 eggs, lightly beaten
4 green onions, sliced
1/4 cup roasted peanuts, chopped
1/4 cup cilantro, chopped


directions
Brush the inside of the spaghetti squash with oil and roast, skin side up, in a preheated 400F oven until tender, about 45 minutes, before scooping the flesh out with a fork and leaving it in a colander to drain.
Meanwhile, heat the tamarind, fish sauce, sugar, chili sauce and peanut butter until smooth and then prepare the remaining ingredients.
Heat oil in a pan, add the shrimp, cook until just opaque, about 2-3 minutes, and set aside.
Add the shallots saute for a minute, add the garlic and saute until fragrant, about a minute.
Add the bean sprouts and carrots and cook for a minute.
Spread everything to the outside of the pan, add the eggs, let them set a bit and then cook it scrambled style, mixing it into the vegetables.
Add the spaghetti squash, the sauce, green onions, peanuts and cilantro and gently mix everything up until the sauce is evenly mixed in and remove from heat.

Note: The peanut butter is not really traditional but I like it; omit it if you want.

Note: You want to be gentle with the spaghetti squash because if you over mix it it will turn from spaghetti like to mush.

Option: Replace the shrimp with tofu and the fish sauce with soy sauce for vegetarian.

Nutrition Facts: Calories 375, Fat 19g (Saturated 3g, Trans 0), Cholesterol 200mg, Sodium 1401mg, Carbs 39g (Fiber 2.5g, Sugars 10g), Protein 26g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

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1/27/14 3:18 P

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enchilada-stuffed-spaghetti.html


Chicken Enchilada Stuffed Spaghetti Squash

Chicken Enchilada Stuffed Spaghetti Squash
Prep Time: 10 minutes Cook Time: 35 minutes Total Time: 45 minutes Servings: 4
Spaghetti squash boats filled with chicken enchilada inspired filling and topped with plenty of melted cheese!


ingredients
FOR THE ROASTED SPAGHETTI SQUASH:
2 small spaghetti squash, cut in half and seeded
1 tablespoon oil
salt and pepper to taste

FOR THE CHICKEN ENCHILADA STUFFED SPAGHETTI SQUASH:
1/2 pound chicken, cooked and shredded
2 cups enchilada sauce (see below)
1/2 cup black beans (optional)
1/2 cup corn (optional) (OMIT FOR SB)
1/4 cup cilantro, torn
1/2 cup cheddar cheese, shredded
1/2 cup monterey jack cheese, shredded

directions
FOR THE ROASTED SPAGHETTI SQUASH:
Brush the inner flesh of the spaghetti squash with oil, season with salt and pepper and roast, skin side up, in a preheated 400F oven until tender, about 30 minutes.

FOR THE CHICKEN ENCHILADA STUFFED SPAGHETTI SQUASH:
Mix the chicken, enchilada sauce, beans, corn and cilantro, divide the mixture between the spaghetti squash and top with the cheese.
Broil in the oven until the cheese has melted and turned a light golden brown, about 2-3 minutes.

Nutrition Facts: Calories 452, Fat 25g (Saturated 9g, Trans 0), Cholesterol 77mg, Sodium 276mg, Carbs 30g (Fiber 6g, Sugars 5g), Protein 26gNutrition by: Nutritional facts powered by Edamam


Enchilada Sauce
Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes Servings: 4 cups
A quick and easy homemade enchilada sauce.


ingredients
1 tablespoon oil
1 small onion, diced
1 clove garlic, grated
1 teaspoon cumin, toasted and ground
1 (28 ounce) can diced tomatoes
1-2 chipotle chilies in adobo
1 teaspoon oregano
salt and pepper to taste


directions
Heat the oil in a pan over medium heat.
Add the onion and saute until tender, about 5-7 minutes.
Add the garlic and cumin and saute until fragrant, about a minute.
Puree the onions and garlic along with the chilies and tomatoes in a food processor and return to pan.
Bring to a boil, reduce the heat, simmer for a few minutes and season with salt and pepper.


Nutrition Facts (per cup): Calories 75, Fat 3g (Saturated 0.3g, Trans 0), Cholesterol 0, Sodium 21mg, Carbs 10g (Fiber 2g, Sugars 5g), Protein 1g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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stuffed-spaghetti-squash.html



Lasagna Stuffed Spaghetti Squash

Lasagna Stuffed Spaghetti Squash
Prep Time: 1 0 minutes Cook Time: 35 minutes
Total Time: 45 minutes Servings: 4
You get all of your favourite lasagna flavours without all of the
carbs when it is served stuffed in spaghetti squash!

F O R TH E RO AS T E D S P AGH E T T I SQ U ASH :
2 small spaghetti squash, cut in half and seeded
1 tablespoon oil
salt and pepper to taste

F O R TH E L AS AGN A M E AT S AU C E :
1 pound ground turkey
1 tablespoon oil
1 onion, diced
2 cloves garlic, chopped
1/2 teaspoon red pepper flakes
1/2 teaspoon fennel seeds, crushed
1 (15 ounce) can crushed tomatoes
1 tablespoon tomato paste (optional)
1 teaspoon Italian seasoning or oregano
1 bay leaf
1/2 teaspoon paprika
1 tablespoon balsamic vinegar
salt and pepper to taste
1 tablespoon basil, chopped

F O R TH E L AS AGN A S TU F F E D S P AGH E T T I SQ U ASH :
1 cup low fat cottage cheese or ricotta
1 tablespoon basil, chopped
1 cup partially skim mozzarella, shredded

F O R TH E RO AS T E D S P AGH E T T I SQ U ASH :
1. Brush the inner flesh of the spaghetti squash with oil, season
with salt and pepper and roast, skin side up, in a preheated
400F oven until tender, about 30 minutes.

F O R TH E L AS AGN A M E AT S AU C E :
2. Meanwhile, cook the turkey, about 8-10 minutes, and set
aside.
3. Heat the oil in a large pan over medium heat, add the onion
and cook until tender, about 5-7 minutes.
4. Add the garlic, red pepper flakes, and fennel and cook until
fragrant, about a minute.
5. Add the turkey, tomatoes, tomato paste, Italian seasoning,
bay leaf, paprika, balsamic vinegar, salt and pepper, bring to a
boil, reduce the heat and simmer until the spaghetti squash is
cooked and then mix in the basil and remove from heat.

F O R TH E L AS AGN A S TU F F E D S P AGH E T T I SQ U ASH :
6. Fluff up some of the inside of each spaghetti squash half,
divide the mixture of the cottage cheese and basil between
them followed by the sauce and the cheese.
7. Broil in the oven until the cheese has melted and turned a
light golden brown, about 2-3 minutes.

Option: Use ground beef or Italian sausage instead of ground
turkey.

Option: Instead of making the sauce from scratch, use your
favourite marinara or other tomato sauce.

Option: Add one 2 inch piece of parmesan rind to the sauce
while it simmers.

Nutrition Facts: Calories 513, Fat 25g (Saturated 7g, Trans 0),
Cholesterol 138mg, Sodium 761mg, Carbs 26g (Fiber 4g,
Sugars 8g), Protein 50g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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11/6/10 10:15 A

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Cara's Spaghetti Squash Torta
Ingredients

4 cups (620gm) cooked spaghetti squash (see Recipe Notes)

1 cup chopped onion

1 10oz package baby Portobello mushrooms, thinly sliced

4 cloves or garlic, minced

2 links pre-cooked chicken sausage, thinly sliced (see Recipe Notes)

1/2 teaspoon crushed red pepper

Salt and pepper

1-10oz-package baby spinach

1 15oz container part-skim ricotta cheese, divided

1 egg

1/2 cup (2oz) grated pecorino romano or parmesan cheese

1 teaspoon Italian seasoning blend

1 1/2 cups tomato-basil marinara sauce (see Recipe Notes)


Makes 4-6 servings.
Directions

Preheat oven to 350°F.



In a large skillet coated with nonstick cooking spray, cook the onions over medium-low heat for about 10 minute, until softened. Add the mushrooms and continue cooking for another 5-10 minutes, until they release their moisture. Add the garlic, chicken sausage, and crushed red pepper. Season with salt and pepper. Raise the heat a bit, and cook for another minute, until garlic is fragrant. Finally, add the spinach, a few handfuls at a time, stirring until wilted. Remove from heat.



In a bowl, mix together the spaghetti squash, egg, ricotta cheese, half of the grated pecorino romano, and Italian seasoning.



Lightly coat an 8"or 9" spring-form pan with cooking spray. Place half of the spaghetti squash mixture evenly on the bottom of the pan. Top with half of the vegetable mixture and half of the sauce. Repeat layers. Sprinkle remaining grated cheese on top of the sauce.



Cover tightly with foil and bake for 40 minutes. Remove foil and bake for another 5-10 minutes, until top is browned.



Let stand for 10 minutes, then un-mold and slice.



Recipe Notes



- Spaghetti squash can be roasted, microwaved, or slow-cooked prior to preparing the recipe. To roast the squash, preheat oven to 400°F. Pierce the squash all over with a sharp knife and place in a baking dish with about 1" of water. Cook for one hour. Remove from oven and let cool. Cut the squash in half, scoop out the seeds, and then use two forks to remove the stringy flesh.



- Chicken sausage can be a great low-fat alternative to traditional pork sausage, but it's important to read the ingredients and nutrition facts. Try to choose one without unnecessary additives. As a rule of thumb, I read the ingredient list and only buy it if I can easily pronounce all the words and know what everything is. For this recipe, I used Sam's Club Spinach and Asiago flavored chicken sausage.



- Similarly, with jarred marinara sauce, I look for a brand with as few ingredients as possible and no added sugar. For this recipe, I used Classico Tomato and Basil Pasta Sauce.
Nutritional Analysis

1/4 of the recipe:

Calories: 400; Total Fat: 17.2g; Cholesterol: 153.1mg; Carbohydrate: 33.2g; Dietary Fiber: 5.5g; Protein: 29.4g

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/25/10 1:43 P

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Stuffed Squash Boats

2 medium spaghetti squash (2 to 2-1/2 pounds)
1 pound ground beef
1/2 cup chopped onion
1/2 cup chopped green pepper
1 cup sliced fresh mushrooms
2 garlic cloves, minced
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/8 teaspoon pepper
2 small Roma tomatoes, diced and seeds removed
1/2 cup shredded mozzarella cheese

1. 1. Cut squash in half lengthwise; scoop out seeds. Place squash, cut side down, in a baking dish. Fill pan with ½ inch of hot water. Bake, uncovered, at 375°F for 30-40 minutes or until tender.
2. When cool enough to handle, scoop out squash, separating strands with a fork. Set the shells and squash aside. In a skillet, cook beef, onion and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain.
3. Add mushrooms, garlic, Italian seasoning, salt and pepper; cook and stir for 2 minutes. Add diced tomato; cook and stir for 2 minutes. Add squash; mix well. Cook, uncovered, until liquid has evaporated, about 10 minutes. Fill shells; place in shallow baking dish.
4. Bake, uncovered, at 350°F for 15 minutes. Sprinkle with cheese; place back in oven and bake 5 minutes longer or until cheese is melted.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/25/10 1:29 P

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Spaghetti Squash with Pomodoro Sauce
1 spaghetti squash (about 1 1/2lbs)
Vegetable oil cooking spray
2 cloves garlic, peeled and minced
1 small onion, finely chopped
2 tsp olive oil
1 can diced plum tomatoes
3 Tbsp tomato paste
1 tsp white wine vinegar
1 tsp dried oregano
1 tsp dried basil
1/2 tsp red pepper flakes
Fresh Basil
Parmesan or Asiago Cheese
A few links of sausage (optional)

Preheat oven to 375 degrees. Halve squash lengthwise and scoop out seeds. Coat a baking sheet with cooking spray. Lay halves, flesh side down, on the sheet and bake for 35 minutes or until you can easily pierce shell. While squash bakes, sauté garlic and onion in oil over medium heat for about 5 minutes. Add remaining ingredients except fresh basil and cook, stirring occasionally for 30 minutes. Lower heat if sauce is boiling. Remove squash from oven and scrape crosswise to pull strands from shell. Place on plates and cover with sauce. Garnish with basil and shredded cheese.
Meat Option: Slice italian or chicken sausage and sauté in pan to heat. Top each dish with meat as well.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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Slow Cooker Curried Squash Soup

The mellow flavors of a creamy, golden squash soup shine when topped with pieces of sweet juicy apple.
Prep Time: 20 Min
Total Time: 8 Hr 35 Min
Makes: 9 servings (about 1 cup each)

INGREDIENTS:
1 large butternut squash (about 4 lb), peeled, seeded and cut into 1-inch pieces (about 10 cups)
1 large apple, peeled, cut into 1-inch pieces (about 1 3/4 cups)
1 large onion, cut into 1-inch pieces (about 2 cups)
2 teaspoons curry powder
1/2 teaspoon salt
1/8 teaspoon white pepper
3 1/2 cups low sodium chicken broth
1/2 cup canned coconut milk (lite)
3 tablespoons packed brown sugar(Splenda brown sugar)
1 small red apple, unpeeled, coarsely chopped (about 1 cup), if desired

DIRECTIONS:
1. Spray 4- to 5- quart slow cooker with cooking spray. In cooker, toss squash, apple, onion, curry powder, salt and white pepper. Pour broth over vegetable mixture.
2. Cover; cook on Low heat setting 8 to 10 hours.
3. Pour about 3 cups of the soup mixture into blender; add coconut milk and brown sugar. Cover and blend until smooth; return to cooker. Blend remaining soup mixture, in 2 more batches of 3 cups each, until smooth; return to cooker.
4. Increase heat setting to High. Cover; cook 10 to 15 minutes longer or unto hot. Serve topped with chopped apple.

NUTRITION INFORMATION:
1 Serving: Calories 150 (Calories from Fat 25); Total Fat 3g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 470mg; Total Carbohydrate 28g (Dietary Fiber 3g, Sugars 15g); Protein 3g Percent Daily Value*: Vitamin A 330%; Vitamin C 20%; Calcium 8%; Iron 6% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1/2 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.


When selecting butternut squash, look for those that have hard, tough rinds and are heavy for their size. Peeling the squash will be easier if you first microwave it on High for 3 minutes.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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10/5/09 6:42 P

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Penne with Braised Squash & Greens
From EatingWell: Fall 2004, The EatingWell Healthy in a Hurry Cookbook (2006)

This chunky sauce is laced with chard and accented with smoked tofu. Convenient packages of peeled and diced butternut squash are available in most supermarkets in the fall and winter.

4 servings, 1 3/4 cups each | Active Time: 40 minutes | Total Time: 40 minutes
Ingredients

* 2 teaspoons extra-virgin olive oil
* 4 ounces cubed smoked tofu
* 1 medium onion, chopped
* 3 cloves garlic, minced
* Pinch of crushed red pepper
* 1 1/2 cups vegetable broth
* 1 pound butternut squash, peeled and cut into 3/4-inch cubes (3 cups)
* 1 small bunch Swiss chard, stems removed, leaves cut into 1-inch pieces
* 8 ounces whole-wheat penne, rigatoni or fusilli
* 1/2 cup freshly grated Parmesan cheese
* 1/4 teaspoon salt, or to taste
* Freshly ground pepper, to taste

Preparation

1. Put a large pot of water on to boil for cooking pasta.
2. Heat oil in a large nonstick skillet over medium heat. Add tofu and cook, stirring, until lightly browned, 3 to 5 minutes. Transfer to a plate. Add onion to the pan; cook, stirring often, until softened and golden, 2 to 3 minutes. Add garlic and crushed red pepper; cook, stirring, for 30 seconds. Return the tofu to the pan and add broth and squash; bring to a simmer. Cover and cook for 10 minutes. Add chard and stir to immerse. Cover and cook until the squash and chard are tender, about 5 minutes.
3. Meanwhile, cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain and return to the pot. Add the squash mixture, Parmesan, salt and pepper; toss to coat.

Nutrition

Per serving : 386 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 18 mg Cholesterol; 63 g Carbohydrates; 16 g Protein; 9 g Fiber; 660 mg Sodium; 755 mg Potassium

4 Carbohydrate Serving

Exchanges: 4 starch, 1 vegetable, 1 medium-fat meat, 1/2 fat

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
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10/5/09 6:38 P

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Southwestern Stuffed Acorn Squash
From EatingWell: September/October 2007

Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.

6 servings | Active Time: 45 minutes | Total Time: 1 1/2 hours
Ingredients

* 3 acorn squash, (3/4-1 pound each)
* 5 ounces bulk turkey sausage
* 1 small onion, chopped
* 1/2 medium red bell pepper,chopped
* 1 clove garlic, minced
* 1 tablespoon chili powder
* 1 teaspoon ground cumin
* 2 cups chopped cherry tomatoes
* 1 15-ounce can black beans, rinsed (see Tip)
* 1/2 teaspoon salt
* Several dashes hot red pepper sauce, to taste
* 1 cup shredded Swiss cheese

Preparation

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

Nutrition

Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable
Tips & Notes

* Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

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A Whole Latke Love!
You don't have to celebrate Hanukkah to appreciate these INSANELY fantastic no-guilt faux-tato pancakes. Try 'em and see!

Ingredients:
3 cups shredded butternut squash (a cheese grater works well)
1/2 cup shredded onion
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. whole-wheat flour

1/2 tsp. salt

olive oil nonstick cooking spray

Optional Toppings: fat-free sour cream and chopped scallions, unsweetened applesauce and cinnamon

Directions:
Place a large baking sheet in the oven, and preheat oven to 450 degrees.

Place shredded squash and onion on a layer of paper towels. Cover with another layer of paper towels, and press down firmly to remove all excess moisture. Repeat until squash and onion shreds are as dry as possible.

In a large mixing bowl, combine squash, onion, egg substitute, flour, and salt. Mix well.

Using oven mitts or kitchen towels, carefully remove the hot baking sheet from the oven. Cover sheet evenly with a 3-second spray of olive oil spray.

Spoon squash mixture onto the sheet in 12 evenly spaced mounds. Using the back of a spoon, flatten and spread each mound into a circle about 3 inches wide.

Carefully (remember, it's hot!) return pan to the oven and bake for 8 minutes.

Using oven mitts or kitchen towels, carefully remove sheet. Coat the top of the latkes with another 3-second spray of olive oil spray. Gently flip with a spatula.

Return to the oven and bake for approximately 10 minutes, until both sides of latkes are crispy. Serve with sour cream topped with scallions and/or applesauce topped with cinnamon!

MAKES 4 SERVINGS

Serving Size: 3 latkes (without toppings)
Calories: 84
Fat: 1g

Sodium: 324mg

Carbs: 16.5g

Fiber: 2.75g

Sugars: 3g

Protein: 3g

POINTS® value 1*



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Chickpea Pumpkin Burgers

3/4 cup of dried chickpeas (2 cups cooked)
1 1/3 cups of roasted or cooked pumpkin
1/2 teaspoon of ground cumin
1/2 teaspoon of ground coriander
dash of cayenne
1 small onion, chopped
1 clove of garlic, minced
1 jalapeno pepper, chopped
1 egg
1/2 cup of chickpea flour
1/2 - 2/3 cup of ww bread crumbs
generous handful of fresh basil and parsley, chopped
sea salt and black pepper to taste

Soak the chickpeas in enough water to cover overnight. Drain, transfer to a pot, cover with fresh water, bring to a boil, reduce the heat to low and cover and cook until the chickpeas are soft - roughly 1 hour. Drain and set aside.

To roast the pumpkin, preheat the oven to 425 degrees. Place chucks of the pumpkin flesh on a baking sheet and brush generously with olive oil and sprinkle with sea salt and black pepper. Cook until the pumpkin can be easily pierced with a fork (roughly 20 - 30 minutes). Transfer to a bowl and mash.

Put the pumpkin in a food processor, along with the chickpeas, spices, onion, garlic, jalapeno pepper, egg and herbs and process until smooth. Transfer to a bowl. Stir in the chickpea flour and enough bread crumbs until the mixture is moist but thick and dry enough to shape into patties. Stir in the salt and pepper.

In a large non-stick pan, heat a shallow pool of olive oil over medium heat. Fry the patties until golden on each side (roughly 3 - 5 minutes per side). Drain on paper towels and serve warm.

Serves 4-6.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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11/19/08 5:34 P

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Sweet Dumpling Squash Stuffed with Lemon-Herb Rice

If you want to make the rice look more lemony, add a little turmeric with the lemon juice.

3 Sweet Dumpling or other small winter squash
1 onion, chopped
3 cloves garlic, minced
3 cups cooked brown rice
1/4 cup water
juice of 1/2 large lemon (such as Meyer)
1/2 teaspoon lemon zest
1 tablespoon soy sauce
1/8 cup minced fresh parsley
1/8 cup minced fresh sage
1 teaspoon minced fresh rosemary
1/2 teaspoon dried thyme (or 1 tablespoon fresh, minced)
2 tablespoons pine nuts, lightly toasted
salt and pepper

Preheat oven to 400F. Cut the squash in half and remove seeds and strings. Sprinkle with salt and pepper and place face-down on an oiled baking sheet (I used a silicone sheet liner). Bake for 30 minutes, or until tender. (Different types of squash will take different lengths of time. Test by piercing with a fork in thickest areas.) Remove from oven but keep oven turned on.

While the squash are cooking, prepare the lemon-herbed rice. Spray a non-stick pan with olive oil, heat, and sauté the onion until it begins to brown, about 5 minutes. Add the garlic and cook for another minute. Add the rice, 1/4 cup water, lemon juice and zest, soy sauce, and herbs. Stir well, cover, and cook on low heat just until warm. Add the toasted pine nuts and salt and freshly ground black pepper to taste.

Stuff the rice into the cavities of the squash. Place them upright in a baking dish and drizzle about a teaspoon of water over each. Cover tightly with aluminum foil and bake for about 20 minutes, until hot throughout. Serve warm, garnished with additional fresh herbs, if desired.


Makes 6 servings. Per serving: 161 Calories (kcal); 3g Total Fat; (13% calories from fat); 4g Protein; 32g Carbohydrate; 0mg Cholesterol; 177mg Sodium; 3g Fiber. Weight Watchers: Core / 3 Points.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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11/2/08 4:22 P

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I just made curried butternut squash soup from Ellie Krieger's Foods You Crave cookbook. I'm letting it sit before I eat it and if it seems acceptable. I'll post the recipe.

deb

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lose 10% of body weight -
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10/31/08 5:15 P

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Spicy Roast Pumpkin Recipe
this recipe works well with other herbs and spices too such as chili powder

1 1/4 hours | 20 min prep

SERVES 4 -6

* 2 lbs fresh pumpkin, peeled & seeded
* 2 tablespoons olive oil
* 1/2 teaspoon salt
* 1 teaspoon fresh ground black pepper
* 1 teaspoon ground cumin or cumin seed

1. Pre-heat oven to 400°F.
2. Quarter and then carefully peel and seed the pumpkin.
3. Cut into chunky 2" cubes.
4. Place pumpkin into a large & sturdy roasting tray.
5. Add the olive oil, salt, pepper & cumin - mix well, making sure that all the pumpkin pieces are coated in olive oil.
6. Bake in the oven for about 30 to 45 minutes or until the pumpkin is soft & also tinged brown at the edges.
7. Serve with a main meal as the vegetable dish OR freeze for future savoury pumpkin recipes. I also make soup from this - as well as pasta dishes too.



I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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10/31/08 4:18 P

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Thanks for the post on how to bake my little sugar pumpkin I got at the farmers market this week!
Now, all I need are a couple of un-complicated recipes w. pumpkin...w/out onions or meat, preferably. Thanks all!


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I finally used all my crookneck squash, still have acorn, buttercup and zuchinni!

Suzie Sheepsfeet, as named by Pamela (WifeONC)!!


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HG's Cheesy Butternut Bake

PER SERVING (1/4th of casserole): 101 calories, 1g fat, 457mg sodium, 20g carbs, 3g fiber, 5g sugars, 4g protein -- POINTS® value 2*

This stuff is the ultimate guilt-free side dish. It tastes like cheesy, fluffy, mashed sweet potatoes, only better!




Ingredients:
4 cups cubed butternut squash
2 wedges The Laughing Cow cheese, Light Original Swiss, room temperature
3/4 cup diced onions
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. salt
1/4 tsp. chili powder
1/8 tsp. pepper

Directions:
Preheat oven to 350 degrees.

Place squash in large microwave-safe bowl with 1/4 cup of water. Cover and microwave for 6 minutes. Once cool enough to handle, uncover and drain water. Set aside.

Place onions in a small microwave-safe dish with 2 tbsp. water. Cover and microwave for 3 minutes. Once cool enough to handle, uncover and drain any excess water. Set aside.

Place squash and all other ingredients except for the onions in a blender. (Make sure squash cubes are not still piping hot.) Pulse until thoroughly mixed (but not liquefied). Remove blender from the base, and then stir in the onions.

Transfer squash mixture to a small casserole dish sprayed with nonstick spray. Place in the oven, and bake for 35 - 40 minutes (until edges begin to brown). Then serve with a spoon as you would mashed potatoes! Enjoy!

MAKES 4 SERVINGS


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Roasted Pumpkin Salad Recipe

I know many people have an aversion to cilantro - feel free to leave it out. This will change the personality and flavor profile of the dressing, but it will still taste delicious.

3 cups of pumpkin (or other winter squash), peeled and cut into 1-inch cubes
extra-virgin olive oi
fine grain sea salt

12 tiny red onions or shallots, peeled (OR 3 medium red onions peeled and quartered)
2 cups cooked wild rice*

1/3 cup sunflower seeds
1/3 cup olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
1 tablespoon honey
2 tablespoons warm water
1/2 cup cilantro, finely chopped

Preheat oven to 375.
Toss the pumpkin in a generous splash of olive oil along with a couple pinches of salt, and turn out onto a baking sheet. At the same time, toss the onions with a bit of olive oil, sprinkle with salt, and turn out onto a separate baking sheet. Roast both for about 45 minutes, or until squash is brown and caramelized. The same goes for the onions, they should be deeply colored, caramelized, and soft throughout by the time they are done roasting. You'll need to flip both the squash and onion pieces once or twice along the way - so it's not just one side that is browning.

In the meantime, make the dressing. With a hand blender or food processor puree the sunflower seeds, olive oil, lemon juice, salt, and honey until creamy. You may need to add a few tablespoons of warm water to thin the dressing a bit. Stir in the cilantro, saving just a bit to garnish the final plate later. Taste and adjust seasonings (or flavors) to your liking - I usually need to add a touch more salt with this dressing.

In a large bowl, toss the wild rice with a large dollop of the dressing. Add the onions, gently toss just once or twice. Turn the rice and onions out onto a platter and top with the roasted squash (I'll very gently toss with my hands here to disperse the pumpkin a bit). Finish with another drizzle of dressing and any remaining chopped cilantro.

Serves 4.

* To cook wild rice: Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally. You'll have enough for this recipe and some leftover.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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MAMAKITTYTO3's Photo MAMAKITTYTO3 Posts: 145
10/16/08 2:03 P

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I love, love, love spaghetti squash. I just throw on spaghetti squash and pureed carrots. Butternut is also good, but I like sweet potato squash better. I've been looking for chayote but I can't find it around here anywhere. If I ever do, I have a wonderful recipe for mock fried apples. Yummmmy!!

MAMAKITTYTO3's Photo MAMAKITTYTO3 Posts: 145
10/16/08 2:03 P

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I love, love, love spaghetti squash. I just throw on spaghetti squash and pureed carrots. Butternut is also good, but I like sweet potato squash better. I've been looking for chayote but I can't find it around here anywhere. If I ever do, I have a wonderful recipe for mock fried apples. Yummmmy!!

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10/8/08 2:30 P

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I know!!! I was SOOO craving it though (and I never say no to a veggie craving...rare as they are LOL) so I was like "what the heck!" LOL Yeah I will keep an eye out for the pumpkins.

¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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10/8/08 1:00 A

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You got robbed! Hmmm even Walmart had the pumpkins in - they advertised them as pie pumpkins.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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10/8/08 12:12 A

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I have been looking for sugar pumpkins but no luck. I did buy a spaghetti squash tonight though...$8 !?! I mean, its a big squash but that is RIDICULOUS for a vegetable!?!

¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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10/5/08 11:14 P

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the jack-o-lantern pumpkins are great for pumpkin bread and pumpkin muffins.

Suzie Sheepsfeet, as named by Pamela (WifeONC)!!


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10/5/08 1:29 P

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I just LOVE butternut squash & sugar pumpkin. These will be my preferred starch for most of the Fall season.

I'm planning to buy my sugar pumpkins this week, then bake them, mash them up (I actually use a potato ricer for a really smooth texture) & freeze it in 1 c. portions (I use pint size freezer bags). If you haven't tried fresh sugar pumpkin, it is really worth the effort. It is soooo much better than canned. Remember to get sugar pumpkins (sometimes called pie pumpkins or baking pumpkins) rather than the jack o lantern type (which do NOT taste good!). emoticon

p.s. Hi to everyone! emoticon I just joined the team.

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We're expecting a frost, and then rain in the next few days, so we started bringing in the garden today. I've got a garage floor covered with squash of all kinds, pumpkins and tomatoes. Tomorrow we'll get everything else.

Suzie Sheepsfeet, as named by Pamela (WifeONC)!!


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10/3/08 3:21 P

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My Favourite Spaghetti Squash

INGREDIENTS

* 1 spaghetti squash, halved lengthwise and seeded
* 2 tablespoons vegetable oil
* 1 onion, chopped
* 1 clove garlic, minced
* 1 1/2 cups chopped tomatoes
* 3/4 cup crumbled feta cheese
* 3 tablespoons sliced black olives
* 2 tablespoons chopped fresh basil

DIRECTIONS

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.

Nutritional Information
Servings Per Recipe: 6

Amount Per Serving

Calories: 148

* Total Fat: 9.9g
* Cholesterol: 17mg
* Sodium: 270mg
* Total Carbs: 13g
* Dietary Fiber: 2.8g
* Protein: 4.1g


¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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10/3/08 3:18 P

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Spaghetti Squash Boats

Ingredients
* 1 spaghetti squash
* 1 lb ground beef or ground turkey or ground chicken (or veggie burger)
* 2-3 garlic cloves, crushed, diced
* 1/2 large onion, finely chopped
* 1/2-1 bell peppers, diced (use all colors, red, green, yellow, orange for color)
* 1 (28 ounce) can diced tomatoes
* salt and pepper
* 1 teaspoon oil or cooking spray
* italian seasoning mix (oregano, basil, etc)
* 1 cup cheddar cheese or feta (lowfat)

Directions

1.Pierce the squash along one side in a straight line. Don't poke holes all over. You are using the skin as a casserole dish and it will leak if you poke it all over.
2.Microwave the squash about 8-10 minutes, high heat. To softish stage so you can scrape the flesh out later.
3.Remove from microwave. Using the pierce marks, cut the squash in half so you have two long 'boats.' Cool.
4.Brown meat; add garlic, onion, s&p and peppers. Cook until tenderish. Add Italian spice mix and canned tomatoes. Simmer for a few minutes.
5.If you are not using meat, sauté the veggies until tender, then continue adding spices and tomatoes.
6.While it's simmering--spoon out the seedy portion of the squash and discard.
7.Use a fork to scrape the spaghetti into strands. Put the strands into the sauce mix. Stir. Transfer back into boats, piling high! If you have too much, put the remainder into a greased dish.
8.Place boats on an ovenproof pan with a lip so any juice will not drip onto oven.
9.Sprinkle cheese of choice onto top. Bake, 350°F for about 45 minutes. Enjoy!
10.You can of course use more or any veggies--add zucchini, mushrooms, etc. For a different flavor, add black olive slices, mix in 1/2 container of feta and sprinkle the remainder of feta on top. Or use parmesan on top.

Nutrition Facts (with non-lowfat cheese)

Serving Size 1 (479g)

Recipe makes 4 servings
Calories 455
Calories from Fat 254 (55%)
Amount Per Serving %DV
Total Fat 28.3g 43%
Saturated Fat 12.9g 64%
Monounsaturated Fat 10.5g
Polyunsaturated Fat 1.7g
Trans Fat 1.1g
Cholesterol 106mg 35%
Sodium 695mg 28%
Potassium 1001mg 28%
Total Carbohydrate 21.2g 7%
Dietary Fiber 3.3g 13%
Sugars 8.7g
Protein 30.6g 61%

Edited by: AZIAS_MOMMY at: 10/3/2008 (15:23)
¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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10/3/08 12:38 P

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Spaghetti squash tastes GREAT with meatballs, I have used both Swedish and homemade Sweet and Tangy Turkey. And the best thing is that it tastes even better as left-overs!!!

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9/30/08 1:58 P

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Pumpkin Pie w/ WW Pie Crust


Ingredients

1 Wholly Organic WW 9" Pie Shell (or equivalent)
One 15-oz. can pure pumpkin (NOT pumpkin pie filling)
One 12-oz. can evaporated fat-free milk
3/4 cup Splenda No Calorie Sweetener, granulated
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/4 cup sugar-free maple syrup
1 tbsp. pumpkin pie spice
1/2 tsp. cinnamon

Nutritional Info


Fat: 8.6g
Carbohydrates: 23.8g
Calories:177.9
Protein: 7.9g



Directions:
Preheat oven to 350 degrees. . In a large bowl, combine all ingredients for the filling. Mix well. Pour mixture into pie crust. Bake pie in the oven for 45 minutes (or until done!), and then remove it and allow to cool. Chill in the fridge for several hours (for best results, chill overnight). Cut into 8 slices, and if you like, top with Cool Whip before serving! MAKES 8 SERVINGS


Number of Servings: 8
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I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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9/30/08 1:57 P

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Pumpkin Mousse

Ingredients

1 can pure pumpkin (2 cups)
1 cup Cool Whip Free or Lite
1/4 cup Unsweetened Original Almond Breeze
1 pkg Jello SF FF Instant Vanilla Pudding (1.5oz box)
1 tsp Pumpkin Pie Spice

Nutritional Info


Fat: 0.7g
Carbohydrates: 18.6g
Calories:133.0
Protein: 2.1g



Mix pumpkin, pudding mix and almond breeze with food processor or mixer. Fold in the cool whip and spice. Put into 4 ramekins and let chill.

Number of Servings: 4
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I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Pumpkin and Black Bean Burrito


Ingredients

1 - 15ounce can black beans, rinsed and drained
3 ounces chopped onion
3 ounces chopped mushrooms
3 ounces chopped celery
1 tbsp chopped garlic
2 tbsp chili powder
1 tsp ground cumin
1 tsp oregano
1/2 cup water
1 tsp olive oil
1 cup pumpkin puree
1/2 cup chipotle salsa or 1 chipotle pepper in adobo sauce (chopped)

Nutritional Info


Fat: 2.7g
Carbohydrates: 33.1g
Calories:172.0
Protein: 9.8g



In nonstick skillet, heat up olive oil. Add onion, mushrooms, and celery. Saute till tender. Add garlic, chili powder, cumin and saute for a minute. Add rinsed & drained black beans, oregano, water. Cook until most of the water has evaporated.

Mix the pumpkin puree, chipotle peppers or salsa and warm in the microwave.

Place some of the pumpkin mixture and some of the bean mixture and into a tortilla and wrap it.
Top with salsa, shredded cheese, sour cream, lettuce, tomatoes, etc.

Makes 4 -6 servings. (calorie count is for 4 and without the tortillas/extras)

Number of Servings: 4
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I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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9/30/08 1:55 P

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Pork and Butternut Squash Stew


Ingredients

1 medium onion, diced
2 tsp. olive oil (or more, depends on your pan)
1/2 pound pork sirloin or tenderloin, cut in 1 1/2 inch cubes
2 cups plus 1 cup butternut squash cubes, cut 1 1/2 inch pieces
1 1/2 cups vegetable stock (or use one can low sodium broth)
1/4 cup water
1 T chopped fresh or frozen rosemary or 2 tsp. finely chopped dried rosemary (or more if you really like rosemary)
2 T balsamic vinegar
salt and freshly ground black pepper to taste


Nutritional Info


Fat: 7.2g
Carbohydrates: 21.0g
Calories:216.7
Protein: 18.1g



Put one tsp. olive oil into pan, heat a minute and then saute onions until they soften and are just starting to brown. Remove onions from pan, add second tsp. olive oil and pork cubes and saute until pork is well browned on all sides, about five minutes.

Pour in 1/4 cup water and scrape up any browned bits from bottom of pan. Then add sauteed onion, 2 cups squash cubes, rosemary, balsamic vinegar, and vegetable stock. Lower heat, cover pan, and cook at a gentle simmer until squash is dissolving into the liquid. (Depending on how well your pan lid fits, you may need to add a little water at this point.)

Cut remaining cup squash cubes in half again to make smaller pieces and add to stew. Taste for seasoning to see if you want to add a tiny bit more balsamic vinegar. Cook 20 minutes more or until squash is cooked through. Season with salt and freshly ground black pepper and serve hot.

Number of Servings: 4

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I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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9/30/08 9:17 A

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Mmmmm time to pull out my favourite spaghetti squash recipe!

¢¾~*~¢¾ Tawnia¢¾ ~*~¢¾

The butterfly in my ticker is for my daughter...I am doing this for her!

"Weight GAIN waits for no one...neither should weight LOSS!"


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9/28/08 8:32 P

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hehe I just bought both! It is the first time I have actually bought a sugar pumpkin to cook versus looking at all cute on my front porch. That sucker is sooo being eaten! So expect recipes to be incoming...lol!

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae

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ae

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9/28/08 8:02 P

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i enjoy spaghetti squash and pumpkin. they are my favorites

IN GOD WE TRUST


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KIERAE's Photo KIERAE SparkPoints: (177,778)
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9/28/08 7:53 P

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Because we are going into pumpkin season:

www.ehow.com/how_4502519_cook-fresh-
pu
mpkin-pumpkin-recipes.html


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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KIERAE's Photo KIERAE SparkPoints: (177,778)
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9/28/08 7:50 P

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So technically winter squash is not a "veggie" on South Beach except spaghetti squash but we are going to celebrate it anyways. Why - because it rocks and in MY book, it is an excellent veggie (and starch for Dr A).

The squash family (Cucurbitaceae) includes pumpkins, summer squash and winter squash. They are really edible gourds. There are many varieties with a wide range of flavors and textures. Winter squash does not look the same either. Their tough outer shells can be smooth or bumpy, thin or thick and rock hard with a wide array of colors.

The most popular winter squash includes acorn, buttercup, butternut, calabaza, delicata, Hubbard, spaghetti, sweet dumpling, and Terk’s Turban. There are many more, but this section will be limited to the above-mentioned varieties.

Winter squash is planted in the spring, grows all summer and is always harvested at the mature stage in early autumn before the first frost. Immature winter squash lacks flavor, so wait until the rind is hard. Harvest winter squash with two inches of stem remaining. A stem cut too short is like an open wound, which will cause early decay.

For storage, harvest sturdy, heavy squashes with fairly glossy skin that is unblemished by soft spots, cuts, breaks or uncharacteristic discoloration. Most winter squash benefits from a curing stage; the exceptions are acorn, sweet dumpling and delicata. Curing is simply holding the squash at room temperature (about 70 degrees) for 10 to 20 days.

After curing, transfer to a cool (45 to 50 degrees), dry place such as the basement or garage for long term storage. Careful, do not allow them to freeze. The large hard rind winter squash can be stored up to six months under these conditions. Warmer temperatures simply mean shorter storage time.

The smaller acorn and butternut do not store as well, only up to 3 months. Store cut pieces of winter squash in the refrigerator. Refrigeration is too humid for whole squash, and they will deteriorate quickly.

Nutritional Value & Health Benefits

Winter squash is a tasty source of complex carbohydrate (natural sugar and starch) and fiber. Fiber, which was once called roughage, absorbs water and becomes bulky in the stomach. It works throughout the intestinal track, cleaning and moving waste quickly out of the body. Research suggests that this soluble fiber plays an important role in reducing the incidence of colon cancer.

Winter squash is also a source of potassium, niacin, iron and beta carotene. The orange-fleshed squash is also an excellent source of beta carotene. As a general rule, the deeper the orange color, the higher the beta carotene content. Beta carotene is converted to Vitamin A in the body. Vitamin A being essential for healthy skin, vision, bone development and maintenance as well as many other functions.

The nutrient content of winter squash varies, depending on the variety. The following information is a summary of all varieties, cooked, baked and cubed.

Nutrition Facts (1 cup cooked, cubes)

Calories 79.95
Protein 1.82 grams
Carbohydrate 17.94 grams
Dietary Fiber 5.74 grams
Calcium 28.7 mg
Iron 0.67 mg
Potassium 895.85 mg
Folate 57.40 mcg
Vitamin A 7,291.85


Preparation & Serving

Peeling winter squash can be a challenge to the novice. The thin-skinned varieties (acorn, butternut, delicata and sweet dumpling) can be peeled with a paring knife or vegetable peeler.

Most recipes using these varieties call for cutting the squash in half. Position the squash on a cutting board, stem end facing you. Place the blade of a heavy chef’s knife horizontally along the length of the squash. With a hammer or mallet, repeatedly hit the back of the blade near the handle to drive it into the squash until it breaks in half.

Place the larger varieties (Hubbard and Turk’s Turban) on newspaper and use a sharp cleaver to split the hard-rind open. Or use the chef’s knife method described above. Once you have a slit cut, bang on a hard surface and pull apart. Pieces are easier to peel. With a spoon, scoop out the seeds and strings and discard, or set aside if you plan to roast the seeds. For instructions on roasting seeds, visit our website Pumpkins and More and substitute squash seeds in the recipe.

To cook winter squash, place unpeeled pieces cut sides down on a shallow baking dish and bake in a 350°F oven for 30 minutes or longer. Check for doneness by piercing with a fork or skewer. When tender, remove from the oven and allow the pieces to cool. Spoon out the soft flesh and mash with a fork or process in a blender or food processor. Peeled pieces can be cut into cubes and boiled until tender. Use with any recipe calling for cooked mashed or pureed squash. Or microwave the squash pieces on high for 15 minutes or longer.

Small acorn squash and spaghetti squash can be pierced in several places with a long-tined fork or metal skewer and baked whole. Piercing prevents the shell from bursting during cooking. Place the squash on a baking dish and bake for 1 1/2 to 2 hours at 325°F. Test for doneness by squeezing the shell. When it gives a bit with pressure, it is done.

Home Preservation

Store whole winter squash in an area where temperatures range from 45 to 50°F for three to six months. At room temperature reduce storage time to one and a half to three months depending on variety. See the selection and storage information above.

Cooked squash freezes well. Pack into freezer containers or freezer bags leaving 1/2 inch head space and freeze for up to one year. Canning is not recommended unless the squash is cut into cubes.

Mashed squash is too dense and heat penetration is uneven. Because spaghetti squash does not stay cubed on heating, it should be frozen instead of canned. For all other varieties, follow the procedure and processing times outlined in canning pumpkin.


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae

www.facebook.com/Robinlove60


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