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Spaghetti Squash
Averaging from 4 to 8 pounds, the cylinder shaped spaghetti squash is generally available year-round with a peak season from early fall through winter. While a true spaghetti squash is pale ivory to pale yellow in color, in the early 1990's, an orange spaghetti squash, known as "Orangetti" was developed and this is what is frequently found in today's supermarkets. Higher in beta carotene, the orange variety is also bit sweeter than its paler counterpart, although both have a mild flavor that is easily enhanced by the food served with or on it. A dieter's dream, a four-ounce serving of spaghetti squash has only 37 calories.

Spaghetti squash is very mild in taste and goes well with sauces and in casseroles to add fiber and texture without much taste. Use it as a pasta substitute in traditional spaghetti, alfredo and just about anywhere you would use pasta.


1 medium Spaghetti squash -(about 2-3 lb)
1 Garlic clove, crushed
1 medium Onion, chopped
1/4 cup Parsley, chopped
1 pinch Basil
1 pinch Clove, ground
1 1/2 cup Chicken broth
1 Chicken breast-(whole)
4 Tablespoons Butter
1 cup Mushrooms, sliced
2 Tablespoon Shallots or scallions,-chopped
2 Tablespoon Flour
3/4 cream Cream, whipping
2 teaspoons Vermouth, dry
1 teaspoon Lemon juice
1/4 cup Parmesan cheese, grated
Hot sauce
Pepper (ground)
Salt, to taste

Boil squash in large pot for 45 minutes until soft. Drain and let cool. Preheat oven to 375 degrees F. Divide squash in half and remove the seeds. Scrape the squash out into a bowl. Boil onion, garlic, clove, parsley, basil and chicken broth in a skillet. Reduce heat and add chicken. Cook for 4 minutes each side. Remove chicken. Reduce broth to 1 cup. Cut chicken into strips. Sauté shallots or scallions in 2 T of butter for 2 minutes. Add mushrooms, continue cooking until soft. Melt remaining butter in saucepan. Add flour and cook for two minutes stirring continuously. Add vermouth, nutmeg, dash of hot pepper sauce, lemon juice and salt (if desired) and pepper. Cook until thick (4 minutes). Combine everything into a greased baking dish and top with Parmesan cheese. Bake for 20 minutes until lightly browned.

Spaghetti Squash Florentine

4 pounds spaghetti squash -- halved lengthwise
1 cup nonfat ricotta cheese
1 10 ounce pa frozen chopped spinach -- thawed and drained
2 eggs, beaten
1 teaspoon Italian seasoning -- crushed
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese
1/2 cup mozzarella cheese -- shredded
1 3/4 cups spaghetti sauce
1/2 cup mozzarella cheese -- shredded

STOVETOP: In 6-quart Dutch oven over high heat, in boiling water, cook
squash 20 minutes or until fork-tender. Remove from water. Halve squash lengthwise; remove seeds. MICROWAVE: Halve squash lengthwise. Scrape out seeds. Place cut-side down on a microwave-safe dish and cook for about 20 minutes on HIGH or until fork-tender, turning over once and covering with wax paper. Cool squash slightly and with a fork separate into strands. Set aside. Meanwhile, in medium bowl, combine ricotta cheese, spinach, eggs, and seasonings; mix well. Spread evenly in a 13x9-inch baking dish coated with cooking spray. Spread the Parmesan and nonfat mozzarella cheeses over the spinach mixture. In a large bowl, combine the squash and spaghetti sauce; toss to coat well. Arrange squash mixture on spinach mixture; top with the part skim milk mozzarella cheese. Cover with foil; bake at 375° F. for 30 minutes or until hot and bubbly. Makes 6 servings.


Avocado Oil Vinaigrette

3/4 cup avocado oil or light vegetable oil
1/4 cup white wine vinegar
2 to 3 cloves garlic, crushed
1 teaspoon each oregano, sweet basil, rosemary, dry mustard and
Worcestershire sauce
Salt and pepper to taste

Shake all ingredients together in tightly covered container. Let Vinaigrette stand at least 24 hours

1 medium spaghetti squash
6 mushrooms, sliced
1/2 each red and green bell pepper, julienned
1 can (4 ounces) sliced black olives, drained
2 avocados, seeded, peeled and sliced

Prepare Avocado Oil Vinaigrette at least 24 hours before serving time. Halve squash lengthwise, scoop out seeds. Place halves cut side down in large saucepan; add water to a depth of two inches; cover and bring to a boil. Reduce heat; simmer squash 20 minutes. Drain off water; cool squash and shred into strands. Mix squash, mushrooms, peppers, olives and avocados in serving bowl. Pour Vinaigrette over, toss gently and serve.