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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe should be safe for those with GERD. Consider a smaller portion if higher fat foods are a trigger for you.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use garbanzo flour in this dish.

 

"Spaghetti can be eaten most successfully if you inhale it like a vacuum cleaner." -Sophia Loren

The refrigerator light goes on...

Yes, this recipe is high in fat, with 37 grams of total fat and 15 grams of saturated fat. But there are a lot of good quality fats in this dish that come mainly from the pine nuts and the olive oil: fully 15 grams of fat is polyunsaturated and monounsaturated fats – both of which are great for you.

Fresh mozzarella is surprisingly low in calories and fermented dairy is always your better dairy choice. Fresh mozzarella, as opposed to the mozzarella you might put on your pizza, is usually very low in sodium. I like to buy the small ovalline balls (about 1 inch in diameter) because you can cut them easily to add to pasta or topping pizza.

This is where you want to use your best quality olive oil, because the oil cooks for only about a minute and you won’t lose its terrific flavor.

While traveling recently, my wife and I had a version of this recipe as an appetizer. The great thing about spaghetti squash is that it has its own slightly sweet flavor, but at the same time it’s so pasta-like – even more than those spiralized vegetables you can buy or make yourself – that you can either enjoy it on its own as a vegetable or use it as a substitute for pasta.

When you boil spaghetti squash, it always floats. I like to put one of my small tart rings on top of the squash, then put the lid to the saucepan on top of the tart ring so that it forces the squash further down into the water.

 
 

Spaghetti Squash with Mozzarella and Pine Nuts

Servings: 4 | Serving size: about 2 cups

Cooking time: 45 minutes

This recipe can easily be multiplied or divided by 2 - just use half the squash and use the other half for another recipe. It also keeps well, refrigerated, 3-4 days.

Spaghetti Squash with Mozzarella and Pine Nuts recipe from Dr. Gourmet

Ingredients

  • 6 quarts water
  • 1 medium spaghetti squash (about 2 1/2 lb)
  • 1/2 cup pine nuts
  • 4 tsp. extra virgin olive oil
  • 2 Tbsp. white flour or garbanzo flour
  • 1 cup 2% milk
  • 1 tsp. fresh thyme
  • 1/4 tsp. salt
  • 4 ounces goat cheese
  • 8 ounces fresh mozzarella (3/4 inch dice)(if you buy the small ovaline balls, cut them in half)
  • fresh ground black pepper to taste

Place the spaghetti squash in a large saucepan and add water to cover. The spaghetti squash will float. Place the saucepan over high heat and bring to a boil.

Reduce the heat to a simmer and allow the squash to cook for 30 minutes.

Remove the squash from the saucepan and allow it to cool enough to handle.

Cut off the stem and cut the squash in half lengthwise.

Scoop out and discard the seeds, being careful not to cut away much of the flesh of the squash.

Scrape the squash's flesh into strands into a bowl and discard the shell. Set aside.

Place the pine nuts in a large skillet over medium-high heat.

Cook, tossing continuously, until the pine nuts are lightly browned. Remove the pine nuts to a bowl and set aside.

Add the olive oil to the pan over medium-high heat and add the flour.

Whisk continuously for about 1 minute, adjusting the heat so the flour doesn't brown.

Ad the milk, the thyme, and the salt, and whisk for 1 minute, or until the sauce begins to thicken.

Add the goat cheese, whisking continuously until the goat cheese is melted and the sauce is completely smooth.

Add the spaghetti squash, the mozzarella, and the pepper and reduce the heat to medium.

Using tongs, gently fold the squash into the sauce for about 1 minute until heated through. The mozzarella will not melt completely.

Serve topped with the pine nuts.

Nutrition Facts

Serving size: about 2 cups

Servings: 4

.

Amount Per Serving

Calories 520 Calories from Fat 333
% Daily Value
Total Fat 37g
    Saturated Fat 15g 77%
    Monounsaturated Fat 9g
    Trans Fat 0g
Cholesterol 70mg 23%
Sodium 530mg 23%
Total Carbohydrates 24g 9%
    Dietary Fiber 4g 15%
    Sugars 10g
Protein 25g
Vitamin A 14% Vitamin C 7%
Calcium 18% Iron 13%
Vitamin K 10mcg Potassium 500mg