Source: The New Basics Cookbook by Julee Rosso & Sheila Lukins
- 3½ lbs spaghetti squash, 1 medium or 1½ lbs spaghetti squash, 1 small 
- 4 ripe tomatoes
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1 tbsp salt
- fresh ground black pepper
- ½ cup mozzarella cheese, shredded
- ¼ cup Parmesan cheese, grated
- ¼ cup scallions, chopped
- grated Parmesan for garnish
- Prick the squash in 3 or 4 places with the tines of a fork.
- Place it on a microwave-safe plate, cover loosely with microwave-safe plastic wrap, and cook at full power (650 – 700 watts) for 9 minutes.
- Turn the squash over, and cook another 9 minutes.
- Then let it stand, still covered, for 5 minutes.
- Using a sharp knife, cut a small x in the bottom of each tomato.
- Arrange the tomatoes on a microwave-safe plate and cover with a damp paper towel.
- Cook at full power for 4 minutes.
- Let the tomatoes stand for 1 minute.
- Then peel, core and coarsely chop.
- Pour off the excess liquid.
- Place 1 tbsp of the olive oil on a small microwave-safe plate and cook at full power for 2 minutes.
- Then stir in garlic and cook until it is crisp, 3 – 4 minutes.
- Halve the squash and scrape out the seeds.
- Using a fork, scoop out the pulp and transfer the spaghetti-like strands to a 2½ quart microwave-safe casserole.
- Add the tomatoes, garlic and oil, salt, pepper and remaining 2 tbsp olive oil; toss well.
- Top with the mozzarella, Parmesan and scallions.
- Cook at full power until heated through, 4 minutes.
- Serve with additional Parmesan on the side.
- ↑ In the two diabetic spaghetti squash recipes that i found, the spaghetti squash ingredient was about 1½ for 4 serving or sweet ones. For the small squash, it should equal about 1 vegetable for the diabetic.
Nutritional information Edit
Food exchanges per serving should be about 1 ½ vegetable exchange + ½ high-fat meat exchange + 1 fat exchange