Vegetable-Packed Spaghetti Squash Primavera

Spaghetti Squash Primavera Recipe

Overview

Spaghetti Squash Primavera is a delightful one-dish meal that brings together the wholesome goodness of vegetables with the unique texture of spaghetti squash. This recipe is perfect for those looking for a healthy, low-protein, low-cholesterol option that’s packed with flavor and nutrients. It’s a great choice whether you’re following a diabetic-friendly diet or simply want a delicious, fuss-free meal.

• Prep Time: 30 minutes
• Cook Time: 15 minutes
• Total Time: 45 minutes
• Serves: 4

Ingredients

• 2 cloves garlic, minced
• 1/2 red onion, thinly sliced
• 1/4 cup diced carrot
• 1/4 cup diced red bell pepper
• 1/4 cup diced green bell pepper
• 1/4 cup Italian-style stewed tomatoes
• 1 zucchini, diced
• 1/2 cup frozen whole kernel corn
• 1/2 tsp dried oregano leaves
• 1/2 tsp dried thyme leaves
• 1/2 spaghetti squash
• 1/8 cup grated Parmesan cheese
• 1 tbsp fresh parsley, chopped
• Olive oil for cooking

Instructions

1. Prepare the Spaghetti Squash:

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   • Cut the spaghetti squash in half lengthwise and remove the seeds.
   • Cover each half with plastic wrap and microwave on HIGH for about 9 minutes, or until the squash can be easily separated into strands with a fork.
   • Once cooked, use a fork to scrape out the strands of spaghetti squash and set aside.

2. Cook the Vegetables:

   • Heat olive oil in a large skillet over medium heat.
   • Add minced garlic and sliced red onion, cooking and stirring for about 3 minutes until softened and fragrant.
   • Add diced carrot, red bell pepper, green bell pepper, Italian-style stewed tomatoes, diced zucchini, frozen corn kernels, dried oregano, and dried thyme to the skillet.
   • Cook and stir for another 5 minutes, allowing the vegetables to become tender and flavorful.

3. Assemble and Serve:

   • Divide the cooked spaghetti squash strands evenly among serving plates or bowls.
   • Spoon the cooked vegetables over the spaghetti squash.
   • Sprinkle grated Parmesan cheese and chopped fresh parsley over each serving before serving.

Nutritional Information (Per Serving)

• Calories: 116.8
• Total Fat: 3.7g
  • Saturated Fat: 0.8g
• Cholesterol: 1.5mg
• Sodium: 304.1mg
• Total Carbohydrates: 20.8g
  • Dietary Fiber: 2.8g
  • Sugar: 7g
• Protein: 3.6g

Tips for Success

• Ensure the spaghetti squash is cooked until tender but not mushy to retain its spaghetti-like texture.
• Customize the vegetable mix based on personal preferences or seasonal availability.
• For added flavor, consider sprinkling with a bit of crushed red pepper flakes or a squeeze of fresh lemon juice before serving.

Serving Suggestions

Spaghetti Squash Primavera makes a satisfying main course on its own, but you can also pair it with a side salad or some crusty whole-grain bread for a complete meal. It’s versatile enough to be served warm or at room temperature, making it suitable for lunches or dinners.

Final Thoughts

This recipe from “101+ Delicious Diabetic Recipes: The Ultimate Fuss-Free Cookbook” combines simplicity with nutritional value, offering a tasty way to enjoy a variety of vegetables in one delicious dish. Whether you’re cooking for yourself, your family, or guests, this Spaghetti Squash Primavera is sure to impress with its vibrant colors, delightful textures, and satisfying flavors. Enjoy a taste of health and flavor with each forkful! 🍝