Almost Pasta Primavera

This delightful Almost Pasta Primavera recipe offers a healthy twist on a classic dish, featuring spaghetti squash as a low-carb alternative to traditional pasta. Packed with fresh vegetables and a creamy cheese sauce, this dish is both nutritious and delicious. Perfect for those looking to enjoy a lighter meal without sacrificing flavor.

Ingredients

• 1 medium spaghetti squash (about 3 1/2 lbs)
• 1 tablespoon skim milk
• 1 cup fresh broccoli florets
• 1/2 cup part-skim ricotta cheese
• 1 cup small sliced zucchini
• 1 tablespoon grated Parmesan cheese
• 1 cup fresh sliced mushrooms
• 1/2 teaspoon imitation butter flavoring
• 1 cup sliced carrots
• 1/4 teaspoon salt
• 1 clove garlic, minced
• 1/2 teaspoon Italian seasoning
• 3/4 teaspoon reduced-calorie margarine, melted
• 1/8 teaspoon coarsely ground black pepper

Instructions

1. Prepare the Squash:

   • Wash the spaghetti squash and cut it in half lengthwise. Remove and discard the seeds.
   • Place the squash halves cut side down in a Dutch oven. Add 2 inches of water.
   • Bring the water to a boil, cover, and cook for about 20 minutes or until the squash is tender.
   • Drain the squash and let it cool. Using a fork, scrape out the spaghetti-like strands. Measure 3 cups of strands and set aside. Reserve any remaining strands for another use.

2. Steam the Vegetables:

   • Steam the broccoli, zucchini, mushrooms, and carrots for 5 to 7 minutes or until they are crisp-tender. Drain well.
   • Combine the squash strands and steamed vegetables, tossing gently. Cover to keep warm and set aside.

3. Prepare the Cheese Sauce:

   • In a small saucepan, sauté the minced garlic in the melted margarine over medium heat until fragrant.
   • Remove from heat and add the skim milk, ricotta cheese, imitation butter flavoring, salt, Italian seasoning, and black pepper.
   • Cook over low heat, stirring constantly until the mixture is hot (do not boil).

4. Combine and Serve:

   • Spoon the cheese mixture over the vegetable and squash mixture, tossing gently to combine.
   • Serve immediately.

Nutritional Information (per serving)

• Calories: 77
• Protein: 4.5 grams
• Fat: 2.5 grams
• Carbohydrates: 10.3 grams
• Cholesterol: 7 milligrams
• Sodium: 171 milligrams
• Potassium: 331 milligrams

Interesting Facts

• Spaghetti Squash: Spaghetti squash is a fantastic low-carb alternative to traditional pasta. One cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbohydrates, compared to 220 calories and 43 grams of carbohydrates in a cup of cooked spaghetti (Source: USDA).
• Broccoli: Broccoli is a nutritional powerhouse. It is rich in vitamins C and K, and also provides a good amount of fiber and folate. A single cup of broccoli contains more vitamin C than an orange (Source: Healthline).
• Ricotta Cheese: Part-skim ricotta cheese is a great source of protein and calcium. It contains about 14 grams of protein per cup and is lower in fat compared to whole milk ricotta (Source: USDA).

Conclusion

This Almost Pasta Primavera is a delightful and healthy dish that can be enjoyed by everyone, including those watching their carb intake. With its rich blend of vegetables and creamy cheese sauce, it’s a perfect meal for any occasion. Try it out and enjoy a nutritious, flavorful dinner that’s easy to prepare and satisfying to eat.

For more healthy recipes and nutritional information, check out Southern Living and Healthline.