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WICS 20 :: News : Features - Recipes

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Mediterranean "Spaghetti"



Made by: Melanie Pavlovic, Registered
Dietitian for County Market

Servings:  makes
approximately four 1 1/2 cup servings

Ingredients:



       
1
large spaghetti squash, halved lengthwise with seeds removed.



       
1
1/2 Tablespoons olive oil



       
1
yellow onion, chopped



       
1
clove garlic, minced



       
1
1/2 cups chopped tomatoes



       
1/2
cup crumbled feta cheese



       
4
Tablespoons kalamata olives sliced



       
2
Tablespoons fresh basil (and extra for garnish)



       
Non-stick
cooking spray





Directions:



1.     
Preheat
oven to 350 degrees
and spray baking
sheet with non-stick cooking spray.



2.     
Place
spaghetti squash halves cut side down on the prepared baking sheet and bake
for 30 minutes or until a sharp knife can be inserted with only a little
resistance.



3.     
Remove
squash from oven and set aside to cool for handling later.



4.     
Meanwhile,
heat the olive oil in a skillet over medium heat and add the onion. Cook until
it is tender
and opaque in color.



5.     
Add
the minced garlic to the skillet and stir in for another 1-2 minutes. Stir in
the chopped tomatoes and cook until the tomatoes are warmed through.



6.     
Turn
off heat on the stovetop and add olives, feta cheese, and basil to the skillet
and lightly turn to mix.



7.     
Using
a large spoon, scoop out the squash and collect the "spaghetti-like"
strands from each of the halves of squash and add to the skillet.



8.     
Toss
until evenly mixed and coated with the other ingredients
and serve warm topped with fresh slices of basil (optional).



Tips:



Add diced cooked chicken or
pre-cooked shrimp to the dish for added protein or even cannellini beans for a
vegetarian dish!



This is a nice alternative to the
carbohydrate-heavy traditional spaghetti pasta that you don't have to feel
guilty about going back for seconds!



You can use black olives if you have
trouble finding kalamata olives.





Nutrition Facts (per serving):



Calories: 193     Protein: 4.6gm   
Total Carbohydrates: 17gm    Fiber: 3gm  Total
Fat: 13gm    Cholesterol: 17mg    Sodium:
306mg



This recipe aired 10/15/13


Mediterranean "Spaghetti"

Tuesday, October 15 2013, 10:55 AM CDT

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