Carrie demonstrated two dishes: Spaghetti Squash Medley and applesauce. You can recreate both of these healthy recipes in your own kitchen. For ingredients, visit the Crystal City Farmer's Market on Wednesday evenings and the De Soto Farmers' Market on Saturday mornings.
Spaghetti Squash Medley
Notes: You can use substitute different vegetables for the broccoli, carrots, and green beans. In our cooking demo, we added eggplant, bell peppers, and summer squash.
1 medium spaghetti Squash
2 cups chopped tomatoes
1 tablespoon olive oil or canola oil
2 garlic cloves, minced
2 tablespoon minced fresh basil
½ teaspoon salt
¼ teaspoon pepper
1 ½ cups fresh broccoli
1 large carrot, thinly sliced
2 tablespoons water
1 cup green beans
2 tablespoon grated Parmesan cheese
Directions
1. cut squash lengthwise and remove seeds. Place cut side up in a microwave safe dish with ¼ cup of water. Cover with plastic wrap and cook for 10-12 minutes on high. Larger squashes may need to be cooked longer. Let stand 5 minutes. With a fork “comb” out the strands.
2. While squash is cooking heat oil in a large skillet on medium heat add garlic, tomatoes, basil, salt, pepper, broccoli, carrot water and green beans and cook 15 minutes stirring occasionally.
3. Combine squash and tomato mixture in a serving dish, add Parmesan cheese. Serve.
Serves 5
Nutritional Information: per serving
Calories 120, Total Fat 4.5g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 5mg, Sodium 330mg (14%DV), Carbohydrate 17g, Fiber 5g, Protein 4g, Vitamin A 80%DV, Calcium 10%DV, Vitamin C 70%DV, Iron 6%DV
We also made some delicious applesauce. Applesauce is very easy to make -- just cut up some apples (leave the skins ON for fiber and nutrients), combine with some water in a pan, and cook until tender. Drain any excess water, then add some a bit of cinnamon and sugar and mash with a potato masher. Click here for a recipe with measurements and more specific instructions.
Happy, healthy eating!
---
M.B.
0 comments:
Post a Comment