Penn Herb Wellness Guide
Mushroom Primavera with Spaghetti Squash
Spaghetti squash in the place of pasta makes this a high-fiber, low-carb meal.
Ingredients
- 1 1/2 Tbs sliced Kalamata olives
- 3/4 cup crumbled, fat-free feta cheese
- 1 cup cherry or grape tomatoes, halved
- 2 tsp minced garlic
- 1 cup chopped onion
- 1 lb white button mushrooms, sliced
- 1 Tbs olive oil
- 1 spaghetti squash (about 3 pounds)
- 1/2 cup chopped fresh basil, plus more for garnish
Directions
- With the tip of a knife, pierce squash in about 5 places. Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened. When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm (or reheat in microwave at serving time).
- Heat oil in a large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Stir in onion and garlic and cook for 3 more minutes, until onions are softened. Add tomatoes, cheese and olives and cook about 3 minutes longer, until mixture is hot and bubbling. Remove pan from heat and stir in basil.
- Divide squash among 4 shallow serving bowls. Spoon sauce over spaghetti squash and garnish with additional freshly chopped basil. Serve immediately.
Nutrition Facts
Calories 254
Calories from Fat 92 (36%)
(16%)Total Fat 11g
(16%)Saturated Fat 3g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
(2%)Cholesterol 8mg
(21%)Sodium 503mg
(26%)Potassium 900mg
Total Carbohydrate 34g
(13%)Dietary Fiber 3g
Sugars 5g
Sugar Alcohols 0g
(24%)Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.