Spaghetti Squash Supreme
This is an all-vegetable meal containing one of our favorite veggies: spaghetti squash. Its seeds, when baked, are also edible and have some protein and oils. This very low-calorie dish can be served as a side; or add some cannellini or fava beans for added protein. For a richer flavor, you may sauté the onions in the olive oil before adding the remaining vegetables.
1/2 to 1 medium-to-large spaghetti squash
1 small eggplant, sliced into half circles
1 small to medium onion, chopped
4 large button mushrooms, sliced
1 red bell pepper, sliced into strips
1 to 2 tablespoons extra virgin olive oil
2 to 4 tablespoons water
2 cups tomato sauce or 2 cups pasta sauce
1/4 teaspoon sea salt
1/2 to 1 teaspoon mixed dried Italian seasoning
or 1/2 to 1 teaspoon ground oregano
Parmesan cheese, for garnish
Fresh basil or parsley, chopped, for garnish
Preheat oven between 325 degrees to 350 degrees. Place spaghetti squash on a baking sheet and bake 30 to 40 minutes, depending on size. Let it cool and slice open. Remove the seeds, then scoop out the noodley squash and place in a bowl. Set aside.
In a large skillet, layer in the eggplant, onion, mushrooms, and red bell pepper; add the oil and water. Turn on the heat to medium and let the vegetables cook 5 to 10 minutes until they begin to soften. Add the spaghetti squash on top and cover with tomato sauce, salt, and herbs, and cover and cook on low to medium heat for another 5 to 10 minutes, stirring midway to mix all the foods and flavors together. Serve in bowls garnished with cheese and basil, if you like.
This dish can adapt to all kinds of vegetables. You can use green zucchini (adding it later in the cooking step so it doesn't get too soft) and even spinach, chard, or kale toward the end of the cooking (with the spaghetti squash). You can also add carrots, bok choy, celery, and chopped nuts or whole cashews.
As prepared, each serving contains 125 calories, 7g total fat, 0mg cholesterol, 128mg sodium, 15g total carbohydrate and 3g protein.