5 ways with Spaghetti squash

PUT DOWN THE HAMBURGER HELPER!

Why eat squash?

• Healthy and low calorie! Its a veggie that can be used to replace starches in many recipes. Different colored squashes are high in different vitamins and minerals. Many are great sources of vitamins A and C.
• 1 cup squash averages 40-50 calories (thats almost half the calories of a potato)
• Squash will store at room temp for up to 3 months prior to cooking it. 
• You can cook and store in fridge for up to 2 weeks. 
• Its CHEAP!!! Schnucks is offering squash for $0.50 per lb! How can you honestly tell me that hamburger helper was the better option at that price? You can't. 

If you have never cooked spaghetti squash its really easy, here is how you do it.

1. Cut the squash in half length wise; be careful not to cut yourself. All types of squash are hard to cut before they are cooked.  
•  Tip: If you are finding the squash hard to cut, you can pierce the skin with a fork a few times and cook it for about 3 minutes in the microwave.
2.  Scrape out the seeds
3.  Microwave method: Cook both halves of squash insides down, skin side up, on a plate for about 10 minutes. 

Other Spaghetti Suggestions:

1. Spaghetti traditional style
• 1 Spaghetti squash
• Newman's Own Garden Pepper pasta sauce 
• Lean (90%) ground turkey 
• Cook the squash, scrape the insides. You can heat and cook all ingredients separately.  
• I like to cook the squash, cook the turkey, then layer the 3 ingredients in a baking dish, like lasagna, and bake at 375 for about 15 minutes. Then remove the dish and top with Parmesan cheese and continue to cook for another 15 minutes. 
2.  Sloppy squash
• Sloppy Joe Sauce 
• Ground turkey (90% lean or more)
• Cook squash in microwave. Cook turkey and add sloppy joe sauce, simmer 5 minutes until sauce is warm. 
• Top spaghetti with sloppy Joe mixture. 
• Complement with a side of green veggies.
3. Replace noodles in soup with spaghetti squash
4. Stir fry and Pad Thai
5. Easy Cheesy Style
• 1 bag/ box Green Giant Broccoli with Cheese Sauce Steamer
• Cook squash. Cook steamer according to package directions. Combine the 2 ingredients. 

Turnip fries, my new obsession!

Its super easy and super tasty...

Although I have only attempted this once, i was so excited about the yummy-ness I had to post about it!

Ingredients:

• 1 turnip (100g raw= ~28 calories, SUPER LOW compared to potatoes) 
• Cajun seasoning or another seasoning of your choosing
• Cooking spray (olive oil or butter flavor)
• Paper towels

Directions:

1. Preheat over to 450 degrees.
2. Cut up your turnip into shoe string sized fries (thin)
3. Season them and let them sit (about 15 minutes) on a paper towel to help remove the excess moisture (this is helpful to create crispyness, the salt in the seasoning helps to draw out the moisture so you may need to use 1/8th teaspoon of salt if using Mrs.Dash or other salt free herbs). Dab the fries with a dry paper towel if needed prior to placing them on a cookie sheet.  
4. Spray a cookie sheet with cooking spray then spread out the fries. 
5. Cook for about 20-25 minutes, flip the fries half way through. 
6. Enjoy! I didn't even need ketchup

Nutrition facts: 100g raw= ~28 calories, SUPER LOW compared to potatoes which are 75 calories per 100g

What did I just have for lunch?

Today I had a bean and cheese burrito with peppers and salsa

Even though I only eat chicken and fish, Im trying to cut back on meat consumption because its expensive and there are many benefits to a diet rich in plants.

A diet rich in plant foods may help prevent cancer and is proven to lower the risk of heart disease.

If you have diabetes, a plant rich diet is often high in fiber which helps control blood glucose levels.

Nutrition facts and benefits of this meal: Calories are around 250 per serving, dish is a really great source of fiber, good source of protein, contains calcium and a serving of vegetables.


Ingredients: 

• 1 large La Tortilla Factory Wrap
• 1 Wedge queso flavored Laughing Cow Cheese
• 1/2 cup fat free refried beans
• 1 cup peppers (frozen mixed pepper blend)
• 1/4 cup salsa

Directions:

Preheat oven to 375 degrees. Spread cheese on wrap followed by beans and salsa. Close the wrap and put in a shallow oven safe cooking dish. Pour 1 cup peppers (frozen or fresh) next to the wrap in the oven safe dish.  Cook for 20 minutes. Flip the wrap half way through cooking to help crisp all sides of the tortilla. 

Variations to this recipe include:

• Substituting the Laughing Cow Cheese wedge with 1/4 cup blenderized (pureed) fat free cottage cheese
• Adding salsa to the top of the tortilla to make it more like a bean and cheese enchilada
• Cook the peppers first then add them to the inside of the tortilla.

Last Minute Leah Lunch: Spicey Turkey Chili Mac

Today I threw together a few things we had sitting in the pantry at work and made a Spicey Turkey Chili Pasta Bake.

Makes 8 servings

Ingredients:

• 1 can condensed tomato soup
• 1 can turkey chili (such as 98% fat free or lean)
• Onion, sliced or diced
• 3.5 cups penne noodles, uncooked (about 6.5 servings cooked)
• Creole seasoning to taste, you could also use a packet of taco seasoning
• 1 cup of 2% milk cheddar cheese, divided

Directions:

1. Cook pasta and preheat oven to 350 degrees.
2. While pasta cooks, mix tomato soup, chili, 1/2 cup cheese, onions, and seasoning in a large bowl.
3. When pasta is done cooking, mix pasta into the above mixture.
4. Add mixture to an oven safe casserole dish and cover with tinfoil. Bake for 30-45 minutes.
5. Remove tinfoil and add remaining 1/2 cup cheese to top and bake another 10-15 minutes until cheese is melted.  

Voila!

To create your own pasta bake, try mixing and matching your favorite condensed soups and or pasta sauces, lean meats, low fat cheeses (portion control is important), and veggies (frozen, fresh, or no salt added canned).   

Find this recipe on livestrong.com

Nutrition Facts

Serving Size: 1/8 pasta bake

Amount per Serving

Calories 317

Calories from Fat 51.5

Total Fat 5.72g

Saturated Fat 2.25g

Cholesterol 17.5mg

Sodium 462.94mg

Total Carbohydrate 52.53g

Dietary Fiber 8.4g

Sugars 7.59g 

Protein 14.87g

Read more: http://www.livestrong.com/recipes/leah-newmark-rds-turkey-chili-pasta-bake/#ixzz15Z06mxnR