Blog

Diabetes Corner: Low-Carb “Spaghetti”

in The Too Busy to Diet Blog on January 23, 2014

Written by Teri R. Giordano, PharmD, RD, LDN.

Do you love pasta dishes but hate the carbs and calories that come with them? Try substituting your traditional spaghetti noodle with spaghetti squash!

Spaghetti squash is a member of the winter squash family. It looks similar to other squash when raw, but once cooked the inside falls apart like ribbons or strands of spaghetti. Spaghetti squash is easy to prepare and can be substituted for traditional spaghetti noodles in almost any dish.  The best part is, spaghetti squash has only 31 calories and 7 grams of carbohydrate per cup compared to 222 calories and 40 grams of carbohydrate per cup of spaghetti noodles. Spaghetti squash is also packed with vitamins and minerals such as potassium, calcium, and vitamins A and C. It is also low in sodium and is a good source of fiber. Eating spaghetti squash is a healthy way to keep your blood sugar in check, as well as your waist line!

Here is an easy recipe to get you started.

Recipe from allrecipes.com

Ingredients:

1 spaghetti squash, halved lengthwise and seeded

2 tablespoons vegetable oil

1 onion, chopped

1 clove garlic, minced

1 1/2 cups chopped tomatoes

3/4 cup crumbled feta cheese

3 tablespoons sliced black olives

2 tablespoons chopped fresh basil

Directions:

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir in tomatoes and cook until tomatoes are warmed through.
4. Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.

Nutrition: