Toasted Sesame Spaghetti Squash

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I was quite pleased with myself that, after being thrilled to hear that I'd hit a momentous benchmark, I made a very healthy dinner for my roommate and I!  We often take turns experimenting with healthy new recipes, and she recently bought Trader Joe's toasted sesame oil.  So, I felt it necessary to try it!  I looked up some Asian recipes online that included toasted sesame oil, and below is my pleasantly delicious concoction.  Hope you enjoy!

Ingredients:
1tbs Trader Joes Toasted Sesame Oil
1tbs sunflower seeds
1/2tsp ginger
1/2tsp garlic powder
1tbs white wine vinegar
1tsp franks hot sauce
2tbs chopped green onions
3tbs low sodium soy sauce
1/2cup edamame
10 spears asparagus
4oz mushrooms (chopped, sliced, however you like)
2 medium 6-7" carrots
1/3cup peanuts
1 3lb spaghetti squash
1/4 cup bean sprouts

Combine toasted sesame oil, sunflower seeds, 1/4tsp ginger, 1/4tsp garlic powder, white wine vinegar, hot sauce, green onions, 2tbs soy sauce, and edamame in bowl.  Stir, and let sit.

Preheat oven to 350 degrees Fahrenheit (176C). Chop spaghetti squash in half.  Remove seeds and place open side down on baking sheet.  Cook for one 1hr 15mins or until fully cooked through.  In my experience, it's better a little overdone so that it's not too moist and runny.

Saute asparagus, mushrooms, peanuts and carrots with 1tbs soy sauce, 1/4tsp ginger and 1/4 tsp garlic powder until asparagus is tender.  I left the carrots a bit crunchy because I wanted the texture.

In large bowl or pan, mix together the sesame oil mixture, spaghetti squash, and vegetables.  Divide into 3 servings, add about 1/4cup bean sprouts on top.

Nutritional Information:
Calories: 292
Carbs:  19
Fat:  17
Protein:  13
Sodium:  515
Fiber:  10
Weight Watchers Points Plus (minus free vegetables):  5

Good eats, and only 220 calories.

Eating healthy has helped me get a lot more creative with food.  Flavors, textures, new ingredients  - great flavor doesn't have to be bad for you!  Experimentation is exciting and, so far, pretty rewarding.  Here's my latest concoction.

Without the appetizer, the entire meal is only 220 calories.  If you feel like gettin' crazy and adding the appetizer, the entire deal is still only 399 calories!  Serves four, by the way.

Le Bonne Vie tomato basil goat
cheese & "Everything" Pretzel Crisps .

Appetizer:

1oz Le Bonne Vie tomato & basil goat cheese (1/4 of a small log)

11 Everything Pretzel Crisps

Dinner Ingredients:

1 spaghetti squash

1 can Red Gold petite diced tomatoes

5 cloves garlic 

1/2 a medium sized onion (about 3" diameter)

1 green pepper

1 tomato

2 Bruce Aidells artichoke & garlic sausages

1 small box (about 8oz) of mushrooms

2 tsp herbs de province

2 tsp garlic powder

1 tsp oregano

healthy sprinkling of pepper & dash of sea salt (to your liking)

Preparation:

Chop up your veggies.  I left mine in big chunks this time.  I love it when garlic isn't finely chopped!  You don't have to use a fresh tomato, but I really like big pieces of fresh vegetables mixed in.

Cut the squash in half, take out the seeds, and lay it flat (skin side up) on a plate. Not a bad idea to throw a bit of water into it before you flip it over and lay it down - makes it moist.  

Cut the sausages into about 1cm thick slices and cook for a couple of minutes on each side with the chopped onion in a large sauce pan.  

Now, get the squash cookin'!  Microwave it for 12 minutes.  If you can run a fork through it like a comb, scoop it out into a bowl and have a bite to see if you're happy with the texture.  I'd prefer mine to be a hair crunchy rather than mushy.  If it's mushy, it loses it's awesome spaghetti-ness.  

Stir your canned tomato, real tomato, mushrooms, garlic, green pepper, and spices into the sauce pan and cook until veggies are partly done.  Take the lid off for the rest of the time and let simmer so that some of the water evaporates the sauce gets thicker.  I'm sure there are technical terms for these things, I just know that it tastes better when it's less liquidy!

Serve it up, and enjoy!

Nutrition info:

Calories - 220

Carbs - 26

Fat - 8

Protein - 14

Fiber - 7

Sodium - 680, not including sea salt

Click here for cheese nutrition info, and here for pretzels.


Nov. 11, 2011 - NOTE!  Spaghetti squash definitely turns out better if you bake it.  Cut it in half and put it skin-side-up on a baking pan and into the oven.  It's fine in the microwave, but if you've got the time, bake it for an hour or so at 350.  You can even do it in advance & leave it in the skin, then scrape out & warm when you're ready to eat it!  The texture's better.