Persian food, Persian Recipes, Aashpazi
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 Spaghetti Squash recipe
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SPAGHETTI SQUASH

2 lbs (907 g) Spaghetti Squash 1 can/ 15 oz (425 g) Red Kidney Beans 1 Bunch Fresh Spinach 4 oz (113 g) Feta Cheese 1 Onion 2 Garlic Cloves 2 Tbsp Olive Oi 1 Tbsp White Wine Vinegar Grated Parmesan Cheese Salt, Black Pepper Powder Dried Basil Oregano PREPARATIONS: 1- Dice the onion. 2- Mince the fresh spinach. DIRECTIONS: 1- Poke few holes into spaghetti squash to allow the steam to escape. 2- Heat the squash in a microwave (1100 w) for 15 minutes. Turn the squash over in 7 minutes. 3- Remove the squash from microwave and allow to cool down before cutting. 4- Place one can of red kidney beans in a large bowl. 5- Add white wine vinegar, 1 tbsp olive oil, a pinch of salt and black pepper as needed, and dried basil and oregano (approx 1 tsp). Stir well until well mixed. 6- Fry diced onions in a pan with a tbsp of olive oil until golden. 7- Add spinach into the pot, stir and fry for 1 to 2 minutes. 8- Mash garlic cloves into the pot, stir. 9- Add feta cheese and the red kidney beans mixture to the pot, stir well and continue to cook for few more minutes. 10- Back to the squash, Slice it in half. 11- Scrape out the seeds. 12- Using a fork, separate the strands. 13- Add the cooked kidney beans mixture to the spaghetti squash. 14- Sprinkle grated parmesan cheese on top.

CALORIES & NUTRITION

SPAGHETTI SQUASH CALORIES & NUTRITION VALUES

This Spaghetti squash recipe is very low in carbohydrates and high in dietary fiber. It is very high in vitamin B6, vitamin C and contains high amounts of minerals such as manganese and potassium. It's an ideal replacement for traditional pasta spaghetti with high cholesterol and calories. Spaghetti squash is in perfect harmony with red kidney beans, as red kidney beans too contain high amounts of fiber. Spinach is full of anti oxidants and anti cancer components. It is also very high in vitamin K. The combination of spaghetti squash, red kidney beans and fresh spinach, makes this recipe a good choice for those who are watching their weight. 3.5 oz (100 g) of Spaghetti squash recipe has 142 calories and 34 calories from fat. Total Carbohydrates in 100 grams of this recipe is only 20.9 grams which makes up for 5 percent of your daily value.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 142  Calories from fat 34
Daily Value*
Total Fat 3.8g6%
Saturated Fat 1.4g  7%
Cholesterol 6mg2%
Sodium 126mg5%
Total Carbohydrates 20.9g7%
Dietary Fiber 4.2g  17% Sugars 1.1g
Protein 7.4g





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