Kristi Whitley

Healthy Living

Spaghetti Squash Primavera

www.DrFuhrman.com
Serves: 4
Preparation Time: 20 minutes

Ingredients:
1 medium spaghetti squash
1 1/2 carrots, diagonally sliced
1/2 cup diagonally sliced celery
3 cloves garlic, minced
1 1/2 cups shredded cabbage
1 small zucchini, chopped into small pieces
1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
1 1/2 cups chopped tomatoes
1/3 cup low-sodium or no-salt-added vegetable broth
1 teaspoon dried thyme
1 tablespoon fresh parsley
1/2 teaspoon crushed red pepper
1 teaspoon ground coriander
1 cup no-salt-added or low-sodium pasta sauce

Instructions:

Preheat oven to 350 degrees F.

Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet.

Bake for 45 minutes or until tender.

Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 5 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until vegetables are tender.

When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly.

Mix the vegetables, beans and herbs with the squash/pasta sauce mixture.

Note: Can be topped with a sprinkle of Nutritarian Parmesan.

To make Nutritaran Parmesan, place 1/2 cup raw almonds, walnuts or pine nuts and 1/2 cup nutritional yeast in a food processor and pulse until the texture of grated Parmesan is achieved. This keeps indefinitely when placed in an airtight container and refrigerated.

Per Serving:

CALORIES 278; PROTEIN 11g; CARBOHYDRATES 56g; TOTAL FAT 3.9g; SATURATED FAT 0.7g; CHOLESTEROL; 1.3mg; SODIUM 133mg; FIBER 15.4g; BETA-CAROTENE 3224ug; VITAMIN C 41mg; CALCIUM 183mg; IRON 4.2mg; FOLATE 206ug; MAGNESIUM 112mg; ZINC 1.9mg; SELENIUM 6.4ug