Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Ricotta Cheese | 1/2 cup (124g) part-skim | 174 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- ingredients
- 3 1/2 lbs spaghetti squash, 1 medium
- 1 cup broccoli flowerets, fresh
- 1 cup zucchini, small, sliced
- 1 cup mushrooms, fresh, sliced
- 1 cup carrot, sliced
- 1 clove garlic, small, crushed
- 3/4 tsp reduced calorie margarine
- -melted
- 1 tbsp skim milk
- 1/2 cup part skim ricotta cheese
- 1 tbsp parmesan cheese
- 1/2 tsp imitation butter flavoring
- 1/4 tsp salt
- 1/2 tsp italian seasoning
- 1/8 tsp coarsely ground pepper
- =
Directions
Wash squash; cut in half lengthwise and discard seeds. Place squash, cut side down, in a dutch oven; add 2 inches water. Bring water to a boil, cover and cook 20 minutes or until squash is tender. Drain squash and cool. Using a fork remove spaghetti-like strands. Measure 3 cups of strands; set aside. Remove remaining strands for other use. Steam vegetables 5 to 7 minutes or until crisp-tender; drain well. Combine squash strands and vegetables, tossing gently. Cover to keep warm; set aside. Saute garlic in margarine in a small saucepan; remove from heat. Add milk, cheese, buter flavoring, and seasonings to saucepan. Cook over low heat, stirring constantly, until mixture is hot (do not boil). Spoon cheese mixture over vegetable mixture, tossing gently. Food exchanges per serving: 1 food exchange + some free vegetables, ½ high-fat meat + ½ fat exchanges.... I found this on the cooking echo, it sounded sooo good! it may be worth trying out as soon as i can convience "bert" that squash is good for you and yours.;-) which is the reason why i put it in my diabetic recipes file yields 6 servings (about 77 calories, 4.5 grams protein, 2.5 grams fat, 10.3 grams carbohydrate, 7 milligrams cholesterol, 171 milligrams sodium, and 331 milligrams potassium per serving).