Are you looking for lower carbohydrate replacements?  Side dishes for your protein?  I have the perfect substitute, spaghetti squash.  This yellow hard shelled squash hides a fibrous flesh inside that when cooked and shredded resembles long noodles.  The texture and taste provide you the look and feel of pasta without all the guilt.  1 cup of spaghetti squash only has 42 calories and 0 grams of fat.  It is one of our favorite side dishes.  Its mild nutty flavor works well in lighter pasta sauces, eaten plain, or substituted in your favorite dish.  It can act as the focal point of a light meal or as a pasta-like side dish.  Healthy low-carb alternative that will leave you completely satisfied.  It might be intimidating to cook but, really, it’s easy!  


To cook:   Preheat oven to 375 degrees. Cut a washed spaghetti squash in half lengthwise. Scoop the seeds out of the center Lightly spray a baking sheet with cooking spray. Place the cut side down on the baking sheet. Bake for 30 to 45 minutes, or until the flesh is tender.   Flip the cooled squash halves over to reveal the flesh. Using a fork, scrape the length of each of the squash halves.  Separating the spaghetti-like strands from the rind. Now it’s ready for whatever you will mix with it.      Below are some suggestions, but it is also great with a light tomato sauce or a touch of pesto.  Be creative!    

Lemon and Basil  


1 cooked and shredded spaghetti squash
½ lb cherry or grape tomatoes, sliced in half
Large bunch of fresh basil, trimmed and cut thinly
Juice from 1 lemon
4 oz feta, crumbled
1-2 Tbsp olive oil  

In a large bowl, toss the warm spaghetti squash, tomatoes, basil, and lemon juice until evenly combined.  Then toss the feta through.  Add enough olive oil and toss again.  Refrigerate overnight.    

Buffalo Chicken Spaghetti Squash


  1 cooked and shredded spaghetti squash
3-4 green onions
1-2 lbs cooked chicken breast, cut into bite sized pieces
1 tsp garlic powder
1Tbsp onion powder
1 cup shredded carrots
1 cup shredded cabbage
1 cup Frank’s Buffalo Sauce
1-2 oz crumbled Blue Cheese (optional)  
Mix all ingredients together.  Toss and serve.     It’s not just for dinner, why not make “hash” out of it?  

Breakfast Squash Hash  


1 cup cooked and shredded spaghetti squash
Non-stick cooking spray  

Heat a small, non-stick skillet over medium-high heat Spray with cooking spray.   Add the spaghetti squash and spread it out across the pan. Let it cook and sizzile in the pan without touching it. Let it get a little burn. After about 1-2 minutes, toss the spaghetti squash and then let it sit again. Repeat this about 2 more times until the squash is nice and golden and warmed throug



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