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SOUTHWESTERN SPAGHETTI SQUASH There is no need to avoid your favorite pasta-based dishes due to high refined-carbohydrate counts. A GUIDE TO Pasta Alternatives "TRADITIONAL SEMOLINA WHEAT pasta contains refined carbohydrates and doesn't offer your body much nutritional value," says Allison Scheinfeld, M.S., a registered dietitian at NewYork-Presbyterian Brooklyn Methodist Hospital. "This kind of pasta should be limited when you are trying to manage your weight or blood sugar levels." As an alternative, swap standard pasta for vegetable-based noodles, legume pastas or noodles made from non-wheat flour. When compared to traditional pasta, a number of noodle alternatives provide more nutrients and fiber, which can help keep your appetite satiated and your digestion system regulated. The next time you crave a pasta dish, consider these options: Spaghetti squash is a common noodle substitution that contains fiber as well as folate—a B vitamin that is crucial for brain function. You can bake this squash and render it into strands by scraping out the inside with a fork. (See "Southwestern Spaghetti Squash" for directions.) Zucchini squash cut into noodle shapes can provide an immunity boost with approximately 20 milligrams of vitamin C per cup. To substitute zucchini for lasagna noodles, leave the peel intact but remove the ends of the squash and use a mandolin or knife to cut quarter-inch thick slices cut lengthwise. Pat the slices dry before layering them into your favorite baked lasagna recipe. If you prefer spaghetti-style noodles, cut off the zucchini ends and use a spiralizer to produce long noodle-shaped strands. Leave the zucchini noodles raw or lightly steam them before adding them to your dish. Legume-based pastas like lentil, black bean and chickpea noodles also offer a tasty, nutritious substitute for traditional wheat pasta. Lentil pasta Ingredients 1 spaghetti squash, halved 1 tablespoon olive oil ½ pound of lean ground turkey 1 red onion, peeled and chopped 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon garlic powder ½ cup cooked black beans, no-salt added 1 cup crushed tomatoes ½ cup white corn kernels – fresh or frozen ¼ cup freshly chopped cilantro ¼ cup of plain Greek yogurt Directions Cut squash in half lengthwise and scoop out the seeds. Coat a baking pan with a drizzle of olive oil. Bake the squash, with cut side down, in a 375-degree oven for about 40 minutes or until tender. While the squash is baking, add the remaining olive oil to a skillet and heat to medium. Add the ground turkey, onion, cumin, chili powder and garlic powder. Leave on the heat, stirring occasionally, until meat is thoroughly cooked. Add beans, tomatoes and corn to the skillet and simmer for ten minutes. Allow the cooked squash to cool enough to handle it, then use a fork to scrape out the noodle-shaped strands. Plate the squash into four portions and top with the turkey mixture. Garnish with fresh cilantro and a dollop of yogurt. Nutrition Facts Servings: 4 Calories: 256 Total fat: 9.72g Cholesterol: 43g Carbohydrates: 29.07g Sugars: 8.56g Protein: 17.24g Dietary fiber: 6.7g Sodium: 206mg Potassium: 696mg 1 2 3 4 5 FA L L 2 017/ / W W W.N Y P.O RG / BRO OKLY N 22 C O N S U M P T I O N J U N C T I O N