Servings: 2 servings
Calories: 141.6kcal
Equipment
- microwave safe casserole dish
- skillet
- mixing bowl
Ingredients
- 1 medium spaghetti squash
- 1 small onion
- ½ medium bell pepper, orange
- 15 oz can of artichoke hearts, Cento
- 1½ tbsp grated romano cheese, parmesean can be substituted
- 1 tbsp fat free Italian dressing, Kraft Zesty Italian
- 1 dash black pepper
- 1 tsp garlic powder
- 2 tsp olive oil
Instructions
- Prick the spaghetti squash with a fork and microwave on high for 2 min. Remove the squash from the microwave, cut it in half and remove the seeds.
- Place the cleaned squash halves cut side face down in a casserole, cover with plastic wrap and microwave on high for 3 min. If the squash is cooked, you will be able to easily pierce it with a fork and separate the strands. If the squash isn't quite done, microwave it for an additional 30 sec and test for doneness again. Repeat if necessary.
- While the squash is cooking, chop the onion and bell pepper and then sauté it in the olive oil. Set aside.
- When the squash is cooked, use a fork to separate the strands of squash and place them in a bowl.
- Toss the spaghetti squash with the Italian dressing. You are not looking to drown the squash in dressing. You want a light amount so the seasonings and romano cheese stick to it.
- Add the sautéed onion and bell pepper and romano cheese to the spaghetti squash and toss it together.
- Next, add the garlic powder and black pepper to the squash mixture and toss again.
- Drain the can of artichoke hearts and place them on a paper towel to further drain.
- Chop the artichoke hearts into chunks. Add them to the squash mixture and toss the mixture to evenly distribute them through the mixture.
- Place a portion of the spaghetti squash and artichoke mixture on a plate and top with ¼ c of homemade Alfredo sauce or store bought sauce. Serve it straight up or add a portion of protein such as salmon, chicken, shrimp, etc.
- Refrigerate any leftovers.
Notes
The medium spaghetti squash I used gave 3 c of packed strands.
Nutritional data for a serving of the spaghetti squash & artichoke hearts is at the very botton.
The nutritional data for the 1/4 c of homemade Alfredo sauce is:
- cal 59.7 kcal | fat 2.1 g | sat. fat 0.8 g | carbs 4.5 g | tot. sugar 3.7 g | protein 4.6 g | sodium 191 mg
Nutrition
Serving: 1serving | Calories: 141.6kcal | Carbohydrates: 28.8g | Protein: 5.5g | Fat: 6.4g | Saturated Fat: 1.6g | Sodium: 488mg | Fiber: 5.4g | Sugar: 10.6g
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