Showing posts with label spaghetti squash. Show all posts
Showing posts with label spaghetti squash. Show all posts

Saturday, November 9, 2013

Spaghetti Squash with Anytime Fresh Tomato Sauce


The bowl on our early November table has two pale tomatoes waiting to turn into something resembling summer tomatoes. The farm markets continue to offer beautiful cool weather greens and winter squash in every variety. So the dinner plan formed around a round lovely spaghetti squash, and my husband suggested that a fresh tomato sauce would be lovely. "Fresh tomato sauce?" I thought looking at him sideways.  Then I remembered my strategy at summer's end -- I had thrown piles of ripe plum tomatoes into plastic freezer bags and plopped them into the freezer. I use these in soups and chili and they taste as fresh as summer. As soon as the cold tomato hits the heat of the broth or whatever, the peelings pop right off, leaving just the succulence of the tomato. Of course they turn to mush -- but isn't that what we want in a sauce? So this evolved into another instant favorite -- sweet spaghetti squash well saturated with fresh tomato, garlic, slivered kale leaves and herbes de Provence. Oooh la la! This is a beautiful dish that takes less than an hour to make fresh.


SPAGHETTI SQUASH WITH ANYTIME FRESH TOMATO SAUCE

1 medium large spaghetti squash
6-10 cloves fresh garlic roughly chopped
8 or so fresh-frozen plum tomatoes (you could use a can I suppose)
5-8 medium kale leaves, destemmed
1/2-3/4 c water
1/2 - 1 tsp salt (your taste...)
1 TBLSP herbes de Provence
Freshly ground pepper
Sesame seed gomasio (if you want to imitate a finishing sprinkle on top)

FIRST BAKE THE SQUASH:
Heat the oven to 350F. Cut the spaghetti squash in half length-wise (from stem to end). Open the squash and scrape out the seeds and seed goop with a large strong tablespoon. Place the squash halves on a baking sheet covered with tin foil and leave in the oven for about 30 minutes, or until you can press into the peeling side and it feels soft.  This is just the right amount of time for making the sauce.

MAKE THE SAUCE:
Plop the frozen tomatoes into a sauce/stew pot with roughly chopped garlic and the water and salt. You can start with less salt and always add more as it simmers, or on the table.  Cover and heat a few minutes, turning the tomatoes once or twice so that you can pick up each tomato and squeeze off the peelings. Then add the kale, cut into slivers. I wad the leaves up on a cutting board and cut thin slices through the wadded leaves. This is not a precise science. Stir in the kale with the herbes de Provence, a bit more salt, and let this simmer covered for at least half an hour.

JOINING SQUASH AND SAUCE:
When the sauce has simmered for at least 15-20 minutes, take the squash halves out of the oven, turn them over carefully. Let them cool a little (5 minutes at least), then hold one half in one hand with a well protected hand (using an oven mit is a good technique), while scraping out the squash flesh into a large bowl. Break up the squash flesh into its spaghetti like strands with a fork. Do both halves.

Pour the sauce over the squash in the bowl and serve. People can fish down into the bowl to pull the squash out, with the beautiful layer of sauce all over the top (and the juiciest part of the sauce filtering down into the bowl through the squash).  Serve with a choice of fresh pepper grinder, sea salt, and sesame seed gomasio as possible at-table finishing touches.

Note: You can roast these squash seeds if you like. Clean off the debris, rinse them, sprinkle them with Tamari, layer them on a baking sheet and let them crisp up, turning with a spatula at least once in about 15 minutes.

Sunday, February 24, 2013

Low Calorie Spaghetti Dinner: Squash it is!




Spaghetti squash is a delicious low calorie alternative to pasta that adds a crisp texture without  interfering with flavors of sauces or toppings. We first tried it with homemade torpedo onion sauce and brussels sprouts, and decided to try it again with garlicky broccoli raab and a store-bought organic tomato sauce.  Eating whole grains and vegetables does tend to make for a lot of cooking and I'm happy to find short cuts like a good jar of sauce. Today I tried Walnut Acres Organic Tomato & Basil because it is low sodium and fat free (yup, no oil!). It turned out to be a little sweet, and so I added a little salt and pepper on the plates. Preparation of the squash can be done ahead of time, since it does have to bake for an hour and is easily heated by pouring boiling water over it in a colander just before serving.  Use fresh herbs if you have them, but dried will do -- and season as you like best, taking into account the flavors in your tomato sauce.  You can definitely do without the tomato sauce if you want more green and less red.

And, I'm sure that garlicky chard would be just as terrific as the broccoli rabe, though go easier on the salt if you use chard. 680 calories for the whole thing and feeds 4-6 people! I've given separate nutrition facts for the main ingredients below, since you could use home made or different sauce, and spread this out for 8 people by having something besides a salad (like sesame zucchini or something) on the side.


Spaghetti Squash With Garlicky Broccoli Raab & Tomato Sauce 
A big bunch of broccoli raab
A good sized spaghetti squash
At least 3 cloves to a whole head of garlic
1 cup water
Jar of good tomato sauce
2 tsp salt
pepper
1.5 tsp oregano
1.5 tsp basil

1. You will need about an hour to bake the squash (prick it first a few times with a fork) at 375F.

2. In the 20 minutes or so of that, you can begin to water saute the garlic with herbs of your choice, wash and chop up the broccoli raab into 2-3 inch pieces to make it easier to eat in a normal mouthful. Toss the broccoli raab into the garlicky, salty, herby water and cover, stirring occasionally for about 10 minutes.
3. Meanwhile, heat your sauce by your preferred method.
4. Once the squash is soft to the touch (not mush though), you will pull it out of the oven and chop it in half long wise. With a fork, hook-lift-scoop out the seeds and then use the fork to scrape out the spaghetti like strands of squash flesh. You can definitely do all this ahead of time and then heat the squash just before serving by putting it in a colander and pouring boiling water over it.
5. Pile the squash spaghetti on a platter. You can cover this in sauce and then pile the garlicky broccoli raab on top, or pile the green on top and pour the sauce all around the base of the squash pile. Either way it looks beautiful -- and tastes great!

Here's the tomato sauce nutritional facts, according to their label 1/2 cup is a serving, but you might want more or less:
Walnut Acres Tomato & Basil Sauce
Nutrition Facts (6 servings per jar)
Serving Size: 1 1/2 cup Serving (125g)
Amount Per Serving
% Daily Value*
Calories
40
2%
Total Fat
0%
Saturated Fat
0%
Trans Fat
Cholesterol
0%
Sodium
20mg
1%
Total Carbohydrate
9g
3%
Dietary Fiber
1g
4%
Sugars
7g
0%
Protein
2g
4%
Vitamin A
10%
•
Vitamin C
15%
Calcium
2%
•
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Here's a big squash - 1760 g before taking the seeds out! Makes about 8 cups "spaghetti" and less than 2 cups will fill the plate!
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt
Nutrition Facts 
Total Squash: 8 cups (1240g) (divide for servings)
Amount Per Serving
% Daily Value*
Calories
335
17%
Total Fat
3g
5%
Saturated Fat
1g
4%
Trans Fat
Cholesterol
0%
Sodium
223mg
9%
Total Carbohydrate
80g
27%
Dietary Fiber
17g
69%
Sugars
31g
0%
Protein
8g
16%
Vitamin A
5%
•
Vitamin C
72%
Calcium
26%
•
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.

Here's about 480 g of broccoli raab, enough for 4 people as a main course:
Broccoli raab, raw
Nutrition Facts
Serving Size: 17 oz (482g)
Amount Per Serving
% Daily Value*
Calories
106
5%
Total Fat
2g
4%
Saturated Fat
0g
1%
Trans Fat
Cholesterol
0%
Sodium
159mg
7%
Total Carbohydrate
14g
5%
Dietary Fiber
13g
52%
Sugars
2g
0%
Protein
15g
31%
Vitamin A
42%
•
Vitamin C
162%
Calcium
52%
•
Iron
57%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. according to cronometer.com