By Emily Gratopp, MS, ASCM-CPT, and Alyssa Havlovic, MS, RDN, ACSM EP-C Extension Educators in Lancaster County
Buying local food helps support local farmers and the economy while knowing where your food comes from. Prepare the following recipe using locally grown ingredients.
SPAGHETTI SQUASH WITH TOMATOES, BASIL AND PARMESAN
(Makes 4 servings)
• 1 spaghetti squash, scrubbed with clean vegetable brush under running water
• 1 Tablespoon vegetable oil
• 2 teaspoons dried basil OR 1/2 cup fresh basil, gently rubbed under cold running water and chopped
• 1/4 teaspoon dried oregano
• 3 Tablespoons Parmesan cheese, divided
• 1 cup cherry tomatoes, gently rubbed under cold running water and thinly sliced
1. Wash hands with soap and water.
2. Cut the squash in half. Place the 2 squash halves, cut side down, in glass baking dish.
3. Add about 1/4 cup water and cover with plastic wrap. Microwave on high 12 minutes or until soft when pressed. Let stand covered for 3 minutes.
4. In a large bowl, whisk oil, basil, oregano and 2 Tablespoons Parmesan cheese. Stir in tomatoes and season lightly with salt and pepper to taste.
5. Scrape squash out with a fork, add squash strands to tomato mixture and toss until combined.
6. Sprinkle with remaining 1 Tablespoon Parmesan cheese.
Nutrition Information: Serving Size (1/4 of recipe): Calories 77 Total Fat 5g Saturated Fat 1g Sodium 67mg Total Carbohydrates 7g Fiber 2g
Source: food.unl.edu