Stuffed Spaghetti Squash
Stuffed spaghetti squash - Clever pasta alternative. Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Spaghetti squash is particularly low in carbohydrates. The colorful vegetable shines with potassium, which lowers blood pressure, and provitamin A, which strengthens vision. The pungent substances of the Chili pepper, especially capsaicin, boost the metabolism. This uses up energy and promotes the reduction of fat deposits; at the same time, binge eating is curbed.
You can get spaghetti squash in well-stocked supermarkets, health food stores or at the weekly market. If you can't get any, you can replace it with Hokkaido squash. Then the baking time - depending on the size of the Hokkaido - is reduced to about 20-30 minutes. The scooping in step 3 is also omitted. Instead, simply put the filling into the Hokkaido halves.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.9 g | (36 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 263.6 μg | (439 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 246 μg | (82 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.5 μg | (17 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,993 mg | (50 %) | ||
| Calcium | 401 mg | (40 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 1 spaghetti squash
- 2 Tbsps olive oil
- 2 ozs Baby spinach
- salt
- peppers
- 1 red chili pepper
- 5 ozs Mozzarella
- 2 Tbsps Pine nuts
Preparation steps
Cut squash in half lengthwise, remove seeds and brush each cut side with 1/2 tablespoon olive oil. Place both halves cut side down on a baking tray lined with baking paper and bake in a preheated oven at 180 °C / 350 °F for approx. 40 minutes.
In the meantime, sort out spinach, wash and spin dry. Heat 1 tablespoon oil in a frying pan. Sauté spinach for 3 minutes over medium heat, then season with salt and pepper. Clean chili pepper, wash, remove seeds, and cut chili into thin slices. Cut mozzarella into slices.
Allow squash to cool slightly. Then turn the cut sides upwards, scoop out the flesh like spaghetti using 2 forks and fold into the spinach vegetables. Season the mixture with salt, pepper, and half of the chili, divide it between the halves and top with mozzarella. Bake in the oven for another 10 minutes. Meanwhile, toast pine nuts in a hot pan for 2-3 minutes without fat.
Remove from oven and serve sprinkled with pine nuts and remaining chili slices.
