Heart Healthy
This vegetarian entrée is packed with protein, color, and texture. Cook this winter squash low and slow in a slow cooker or faster in the microwave on a busier night. Either way it’s delicious.
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Spaghetti Squash Noodle Bowls
This vegetarian entrée is packed with protein, color, and texture. Cook this winter squash low and slow in a slow cooker or faster in the microwave on a busier night. Either way it’s delicious.
-
Servings:
4
Ingredients
-
spaghetti squash -
stir-fry vegetables -
12 ounce meatless crumbles -
2 teaspoons sesame oil -
2 medium garlic cloves -
2 teaspoons soy sauce -
1 teaspoon gingerroot -
1 teaspoon rice vinegar OR -
1 teaspoon white wine vinegar -
1/2 cup peanuts -
1/4 cup cilantro
Directions
Tip: Click on step to mark as complete.
Directions
-
Prepare the vegetables using the package directions. Set aside. -
Prepare the meatless crumbles using the package directions. Set aside. -
Pierce the squash several times with a sharp knife to help the steam escape while it cooks. Microwave the squash on 80 percent power (medium high) for 10 to 15 minutes, or until soft. If your microwave doesn’t have a turntable, then microwave the squash for 5-minute increments, rotating it after each increment. Transfer the squash to a cutting board. Let stand for 10 minutes to cool just slightly. Cut in half lengthwise with a sharp knife. Using a spoon, scoop out and discard the seeds. Using a fork, scrape the squash pulp lengthwise to release the strands, which resemble spaghetti. Twirl the fork to break the strands. Transfer them to bowls. -
In a large nonstick skillet, heat the sesame oil over medium heat, swirling to coat the bottom. Add the garlic. Cook for 1 minute, stirring frequently. Stir in the stir-fry vegetables, meatless crumbles, soy sauce, gingerroot, and vinegar. Cook for 2 to 3 minutes, or until heated through, stirring occasionally. -
Spoon the vegetable mixture over the squash. Sprinkle with the peanuts and cilantro.
Slow Cooker Method
-
If you have time, you can use the slow cooker to prepare the spaghetti squash strands in advance. The squash will have more of a roasted flavor if prepared in the slow cooker. Using a sharp knife, pierce the squash several times to help the steam escape while it cooks. Transfer the squash to a 3- to 4½-quart round or oval slow cooker. Pour in 1 cup of water. Cook, covered, on low for 4 to 5 hours or on high for 2 to 3 hours, or until the squash feels slightly soft when grasped with tongs. Transfer the squash to a cooling rack or work surface. Let it cool for about 30 minutes. Follow the directions above to halve, clean, and scrape out the spaghetti-like squash strands. Cover and refrigerate the strands for up to four days. -
Follow the directions in step 4 (above) to cook the vegetable mixture, or stir the stir-fry vegetables, soy crumbles, soy sauce, sesame oil, garlic, gingerroot, and vinegar in a slow cooker. Cook, covered, on low for 1 hour to 1 hour 10 minutes or on high for 45 minutes, or until the vegetables are tender and the mixture is heated through. About 10 minutes before the vegetable mixture is cooked, microwave the strands on 100 percent power (high) for 3 to 5 minutes to reheat them.
Nutrition Facts
Spaghetti Squash Noodle Bowls
Calories
Protein
FiberNutrition Facts
| Calories | 282 | |
|---|---|---|
| Total Fat | 12.5 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 6.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 407 mg | |
| Total Carbohydrate | 23 g | |
| Dietary Fiber | 9 g | |
| Sugars | 6 g | |
| Added Sugars | 0 g | |
| Protein | 26 g | |
Dietary Exchanges
1 starch, 1 vegetable, 3 lean meat
-
Servings:
4
Ingredients
-
spaghetti squash -
stir-fry vegetables -
12 ounce meatless crumbles -
2 teaspoons sesame oil -
2 medium garlic cloves -
2 teaspoons soy sauce -
1 teaspoon gingerroot -
1 teaspoon rice vinegar OR -
1 teaspoon white wine vinegar -
1/2 cup peanuts -
1/4 cup cilantro
Directions
Tip: Click on step to mark as complete.
Directions
-
Prepare the vegetables using the package directions. Set aside. -
Prepare the meatless crumbles using the package directions. Set aside. -
Pierce the squash several times with a sharp knife to help the steam escape while it cooks. Microwave the squash on 80 percent power (medium high) for 10 to 15 minutes, or until soft. If your microwave doesn’t have a turntable, then microwave the squash for 5-minute increments, rotating it after each increment. Transfer the squash to a cutting board. Let stand for 10 minutes to cool just slightly. Cut in half lengthwise with a sharp knife. Using a spoon, scoop out and discard the seeds. Using a fork, scrape the squash pulp lengthwise to release the strands, which resemble spaghetti. Twirl the fork to break the strands. Transfer them to bowls. -
In a large nonstick skillet, heat the sesame oil over medium heat, swirling to coat the bottom. Add the garlic. Cook for 1 minute, stirring frequently. Stir in the stir-fry vegetables, meatless crumbles, soy sauce, gingerroot, and vinegar. Cook for 2 to 3 minutes, or until heated through, stirring occasionally. -
Spoon the vegetable mixture over the squash. Sprinkle with the peanuts and cilantro.
Slow Cooker Method
-
If you have time, you can use the slow cooker to prepare the spaghetti squash strands in advance. The squash will have more of a roasted flavor if prepared in the slow cooker. Using a sharp knife, pierce the squash several times to help the steam escape while it cooks. Transfer the squash to a 3- to 4½-quart round or oval slow cooker. Pour in 1 cup of water. Cook, covered, on low for 4 to 5 hours or on high for 2 to 3 hours, or until the squash feels slightly soft when grasped with tongs. Transfer the squash to a cooling rack or work surface. Let it cool for about 30 minutes. Follow the directions above to halve, clean, and scrape out the spaghetti-like squash strands. Cover and refrigerate the strands for up to four days. -
Follow the directions in step 4 (above) to cook the vegetable mixture, or stir the stir-fry vegetables, soy crumbles, soy sauce, sesame oil, garlic, gingerroot, and vinegar in a slow cooker. Cook, covered, on low for 1 hour to 1 hour 10 minutes or on high for 45 minutes, or until the vegetables are tender and the mixture is heated through. About 10 minutes before the vegetable mixture is cooked, microwave the strands on 100 percent power (high) for 3 to 5 minutes to reheat them.
This recipe is reprinted with permission from The New American Heart Association Cookbook, Centennial Edition. Copyright ©2024 by the American Heart Association. Published by Rodale Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.