Farmer's Spaghetti Squash Casserole

This is our first year growing our own vegetable garden.  Even though we were warned, we still planted too many squash and zucchini plants.  Now I am on the hunt for some good recipes.  We tried this one out tonight, and it was positively delicious.  When I make it next time though, I think I am going to toss in some roasted pine nuts for added crunch.

                       FARMER'S SPAGHETTI SQUASH CASSEROLE

Prep Time:  20 minutes                      Cook Time:  1 hour                 Servings:  6

3 pounds spaghetti squash, halved lengthwise and seeded

1 Tbsp vegetable oil

1 medium onion, chopped

1 Tbsp garlic, minced

1 8-oz can sliced mushrooms  (I used sliced fresh mushrooms instead)

1 tsp dried basil  (I used fresh basil instead)

3/4 cup sour cream  (I used non-fat sour cream.  It was 30 calories per 2 Tbsp
                                   serving less than regular regular sour cream ... so
                                   the calories in my recipe were less than shown
                                   in the nutritional information below)

1/4 cup freshly grated Parmesan cheese

3 slices bread, cubed  (I used ready-made croutons)

1.  Preheat oven to 400 degrees.

2.  Cook squash on a baking sheet in a preheated oven for 40 minutes, or until tender.  Let cool for about 5-10 minutes and then use a fork to shred the meat of the squash.  Pull the fork down from the top to the bottom, pulling the shred from the zucchini.  (Do not turn the oven off).

3.  Transfer the shredded spaghetti squash to a lightly oiled casserole dish, discarding shell.

4.  Heat 1 tablespoon of oil in a skillet over medium heat.  Cook and stir the onions, garlic, mushrooms, and basil until onions are translucent and tender.  Stir onion mixture and sour cream into the squash until well mixed.  Sprinkle with Parmesan cheese and cover with bread cubes.

5.  Bake in the preheated 400 degree oven for 15 minutes, or until warmed through and top is lightly browned and toasted.

Notes:  See notes made on individual ingredients.

Nutritional Information:  Serving = 1/6^th recipe
Calories:  211      Total Fat:  10.6g     Cholesterol:  10mg      Sodium:  364mg
Total Carbs:  25.9g  (Dietary Fiber: 4.8g)      Protein:  5.9g



Cooking Spaghetti Squash

Yippee! ... Our squash is big enough to start cooking!!  I thought I would start out by baking some spaghetti squash, and use it as a pasta substitute.  Everybody tells me it is a great low carb "switch" (as Hungry Girl would say!!!).  The problem is that I have never made spaghetti squash before, so I had to look up the method for preparing the squash.  I thought you might be interested too.

THERE ARE TWO METHODS FOR GETTING YOUR SQUASH TO THE TABLE:

METHOD 1:   Cutting up the squash before cooking.

This is the fastest method for cooking the squash.  The problem is that it has a very hard outer shell, and very tough to cut through.  The other problem is that it is more difficult to remove the pulp and seeds when the squash is uncooked.

Oven Method:  Cut the squash length-wise or in quarters with a sharp knife.  Scrape out the seeds and pulp as you would for your Halloween jack-o-lantern.  Place each half or quarter on a baking sheet and bake rind side up for 30-40 minutes at 375 degrees.

Microwave Method:  Microwave for 6-8 minutes.  Let stand for a few minutes before serving.

Boil Method:  Place in a pot of boiling water and bowl for 20 minutes or so.

Pulling The Strings:  Take a fork and pull it through the meat of the squash from top to bottom direction.

METHOD 2:  Cooking the squash whole.

This is an easier method for cooking your spaghetti squash, but it takes longer to cook and you have to watch out for every hot temperature of the seeds and pulp as you take them out after cooking.

Oven Method:  Pierce the squash several times with a sharp knife.  Cook for an hour at 375 degrees.  Take out the squash.  Let is cool a few minutes, then carefully cut it into half or quarters, being careful not to get burned by steam or hot squash seeds and meat.

Microwave Method:  Prepare the squash as above and cook for 10-23 minutes.  Let stand for 5 minutes before opening, and once again use caution so you don't get burned.

Boiling Method:  Boil for 20 minutes, let stand 5 minutes before opening.  Open cautiously.


HERE IS A TIP FOR STORING YOUR SQUASH:

Like pumpkin and other winter squashes, whole uncooked spaghetti squash is best stored between 50-60 degrees, and will last up to six months that way.  If you have a room in your house or garage space that is not well heated, you could use this space to store your onions, squash, apples, etc.  On the other hand, spaghetti squash will keep several weeks at room temperature.

Simple "Surprise Ingredient" Pulled Pork

We were having friends over for dinner last night ... but I had a super crazy busy day ahead of me.  I had this recipe tucked away for my crock pot ... but I was hesitant to use it because of the surprise ingredient.  It was totally the best pulled pork I have had in a LONG time!  Two ingredients and 335 calories for the full sandwich.

"SURPRISE INGREDIENT" PULLED PORK
335 CALORIES -- TWO INGREDIENTS

1 (2 pound) pork tenderloin (I used a cheaper cut actually)
1 (12 fluid ounce) can or bottle root beer
1 (18 ounce) bottle of your favorite barbecue sauce (mine is Sweet Baby Ray's)
8 hamburger buns, split and lightly toasted

1.  Heat the crock pot for a few minutes so it is warm when you put the meat in.

2.  Place the pork tenderloin in a slow cooker;  pour the root beer over the meat.  Cover and cook on low until well cooked and the pork shreds easily, 6-7 hours. 

3.  Pull the pork out of the crockpot and put on a large tray.  Carefully pour the contents of the crock pot out.

4.  Take two forks and pull the pork into shreds. 

5.  Return the pork to the crock pot, and cover with your favorite barbecue sauce.  Reheat until time to serve (at least 30 minutes to let flavors mingle.)

Nutrition Information:  Servings = 8 sandwiches
Calories:  335
Fat:  5g
Cholesterol:  49mg
Sodium:  990mg
Total Carbs:  49.4g
     Dietary Fiber:  1.5g
Protein:  21.2g

NOTES:
1.  The true southern way to serve a pulled pork sandwich is to top it with your favorite cole slaw.

2.  When I make this again, I am going to grill some red or sweet onions to mix into the pork 10 minutes before serving.

3.  The actual cooking time length may vary according to individual  slow cooker.  Before taking the pork out of the crock pot to shred, double check the internal temperature of the pork with a thermometer.  The temperature should be a minimum of 145 degrees.

Simple & Delicious ... and only 229.1 Calories!!!

I served this for dinner tonight ... and it was a major "hit" with everyone.  I didn't tell them how easy this was to make ... prep took me about 5 minutes, and it took the chicken about 20 minutes to cook up to the proper temp!!  This is a perfect recipe for a summer dinner.

Herbed Chicken with Raspberry Balsamic Sauce

1       teaspoon       olive oil
1/2    cup               red onions, chopped
1       Tablespoon  garlic, minced
1       pinch            red pepper flakes
1/2    teaspoon      dried thyme OR 1-1/2 tsp fresh thyme
1/2    teaspoon      salt, divided
4      (4-6oz)         boneless skinless chicken breasts
1/3   cup               seedless raspberry preserves (I used low sugar raspberry preserves)
2      Tablespoons Balsamic vinegar
1/4   teaspoon      black pepper

1.  Heat oil in a large nonstick skillet over medium high heat, add onion and garlic and saute 5 minutes.

2.  Sprinkle thyme and 1/4 teaspoon of salt over chicken.

3.  Add chicken to the skillet; saute 6 minutres on each side (or until internal temperature reaches 170 degrees).

4.  Remove chicken from skillet and keep warm.

5.  Reduce heat to medium, add 1/4 teaspoon salt, preserves, vinegar, and pepper to skillet, stirring until the preserves melt.

6.  To Serve:  Spoon sauce over chicken and serve immediately Or return chicken to pan and coat chicken evenly, serve immediately.

Nutritional Information:  (1 serving = 1 chicken breast with sauce)
Calories:  229.1         
Total Fat: 4.1g (Sat. Fat 0.8g)         
Cholesterol:  72.5         
Sodium:  433.5mg
Total Carbohydrates:  21.7g (Dietary Fiber 0.7g, Sugars 14.9g)         
Protein: 24.4g

Notes: 
             1.  If you want a thicker sauce, let it cool slightly before pouring it over the chicken.            
             2.  I am going to try this with other no-sugar preserves to see how it works:  apricot, blackberry, peach.
             3.  There are only 4WW points for this recipe.
             4.  This recipe is also diabetic friendly.

The Health Ranger Avoid List

I have just discovered The Health Ranger's website. The site is filled with great information, and free health related downloadable eBooks. I recieve his news letter and it is always filled with great information about improving your health and your life!

When we are trying to change our eating preferences, we often hear what we SHOULD be eating. Not often enough do we hear what foods, etc. that we should AVOID and what effects they have on our bodies.

Here is The Health Ranger's Avoid List:

•Sodium nitrite (causes cancer)
•MSG / monosodium glutamate / yeast extract (causes obesity and nerve damage)
•Hydrogenated oils (causes heart disease)
•High-fructose corn syrup / sugar / sucrose (causes diabetes and obesity)
•Artificial colors (causes behavioral disorders)
•Aspartame (causes brain damage, optic nerve damage)
•Homogenized milk fats (cause heart disease and cardiovascular disorders)
•Red meat (absolutely no beef, pork, or other red meat)
•Cows' milk, cheese and dairy products
•Soft drinks, junk foods, snack foods or fast foods
•Processed foods such as cookies, crackers, frozen dinners, etc.
•Fried foods
•White flour and any foods containing white flour
•Refined carbohydrates such as breads, cereals, pastries, pizza dough, etc.
•Fruit juice drinks
•Brand-name laundry detergents (loaded with toxic fragrance chemicals)
•Popular deodorants (contain aluminum)
•Fluoride toothpaste (fluoride is a dangerous ingredient)
•Popular shampoos / soaps / conditioners (all contain harmful fragrance chemicals)
•Dryer sheets (contain fragrance chemicals)

The Fattening of America

(Image from asean-oshnet.net)

In a study conducted by The Robert Wood Johnson Foundation and the Trust for America's Healthy, obesity rates rise in 17 states of U.S. from 1995 to last year.  The rate of obesity has not been decreased in any state. In 2007, only 1 state had obesity rate over 30% but now 12 states have over 30% rates and 38 states have above 25% rates. Colorado is the only state with obesity rate below 20%. The highest adult obesity rate is maintained by Mississippi for the 7th consecutive year followed by West Virginia, Alabama, Louisiana and Tennessee.

Southern states have the most dramatic obesity epidemic. In the South 9 out of 10 states have maximum adult obesity rates. Northeastern and Western states have lower obesity rates. The study reports that obesity rates are 2 times more in 7 states and raised by 90% in 10 others, since 1995. In Alabama, Oklahoma and Tennessee the rates of obesity has grown fastest while in D.C., Washington, Connecticut and Colorado the rates has grown slowest. Obesity leads to several health problems such as diabetes and high blood pressure. The study also shows that the rates of high blood pressure and diabetes have been doubled in 8 states. Diabetes rates are more than 7% in over 40 states.