73 lines
1.9 KiB
Markdown
73 lines
1.9 KiB
Markdown
# Thai Spaghetti Squash with Peanut Sauce
|
|
|
|
|
|
|
|
Cook time: 25 minutes
|
|
|
|
Yields: 4 servings
|
|
|
|
* 2 1/2 to 3 pound spaghetti squash, halved and seeded.
|
|
* 1/2 cup smooth natural peanut butter
|
|
* 1/4 cup soy sauce
|
|
* 1/4 cup water
|
|
* 1 tablespoon rice vinegar
|
|
* 1 tablespoon maple syrup
|
|
* 1 teaspoon garlic, minced
|
|
* 1/2 teaspoon red pepper flakes, crushed
|
|
* 1 cup edamame, garbanzo or lima beans
|
|
* 1/2 cup red bell pepper, halved and thinly sliced
|
|
* 1 medimu carrot, shreaded
|
|
* 1/4 cup sliced scallions
|
|
* 1/4 cup chopped peanuts
|
|
* 1/4 cup fresh cilantro
|
|
* Lime wedges
|
|
|
|
1. Prepare squash
|
|
|
|
a. Place squash halves, cut-side down, in a microwave-safe dish. Add 2 tablespoons of water. Microwave, uncovered, on high until flesh is tender (10-15 minutes)
|
|
|
|
b. Rub cut rim of squash halves with oil and place cut-side down on a baking sheet. Bake until tender (40-50 minutes) at 400 degrees F.
|
|
|
|
When cool enough to handle, scrape flesh into a large bowl with a fork. Let cool for 10 minutes.
|
|
|
|
2. Sauce
|
|
|
|
Whisk together peanut butter, soy sauce, water, vinegar, maple syrup, garlic and red pepper flakes until smooth.
|
|
|
|
3. Combine
|
|
|
|
When squash has cooled, add beans, bell pepper, carrot and scallions in a bowl. Drizzle with peanut sauce, toss until coated.
|
|
|
|
4. Serve
|
|
|
|
Portion one heaping cup per bowl or microwave safe container. When ready to eat, garnish with peanuts, cilantro and lime wedges.
|
|
|
|
## Nutrition information
|
|
|
|
Per Serving:
|
|
|
|
* 419 calories
|
|
* protein 17.6g
|
|
* carbohydrates 32.8g
|
|
* dietary fiber 8.8g
|
|
* sugars 12.5g
|
|
* fat 24g
|
|
* saturated fat 3.7g
|
|
* vitamin a iu 3664.4IU
|
|
* vitamin c 32.8mg
|
|
* folate 169.7mcg
|
|
* calcium 93.2mg
|
|
* iron 2.8mg
|
|
* magnesium 72.1mg
|
|
* potassium 567.8mg
|
|
* sodium 855.9mg
|
|
* thiamin 0.2mg
|
|
* added sugar 3g
|
|
|
|
Exchanges:
|
|
|
|
* 5 1/2 fat
|
|
* 3 1/2 vegetables
|
|
* 1/2 lean protein
|
|
* 1/2 starch
|