Makes 6 servings.
1 spaghetti squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, chopped
1 1/2 cups chopped tomato
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil
HEAT oven to 350 degrees. Lightly grease a baking sheet.
PLACE spaghetti squash with cut sides down on the prepared baking sheet and bake for 30 minutes in the preheated oven, or until a sharp knife can be inserted with little resistance. Remove squash from oven and set aside to cool enough to be easily handled.
HEAT oil in a skillet over medium heat. Cook and stir onion until tender. Add garlic, cook for 2-3 minutes. Stir in tomatoes and cook until heated through.
USE a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with vegetables, feta cheese, olives and basil. Serve warm.
This can be served as a main dish or as a side dish for chicken, pork or beef.
Nutritional Information per serving: Calories 147, total fat 10g, cholesterol 17 mg, total carbohydrates 13 g, dietary fiber 1 g.
Sensational Six-Layer Dinner
University of Wisconsin, Cooperative Extension Service
2 potatoes (medium, sliced)
2 cups carrots, shredded
1/4 teaspoon black pepper
1/2 cup onion, sliced
1 pound lean ground beef, (browned and drained)
1 1/2 cup green beans
1 can tomato soup
LIGHTLY SPRAY a baking dish with cooking spray.
LAYER ingredients in order given above.
COVER. Bake at 350 degrees for 45 minutes or until tender and thoroughly heated. Uncover and bake 15 or more minutes.
Nutritional Information: Calories 260, total fat 6 g, saturated fat 2.5 g, cholesterol 65 mg, sodium 480 mg, total carbohydrates 26 g, dietary fiber 3 g.
Crunchy Chicken Salad
Source:Pennsylvania Nutrition Education Program
Makes 5 servings.
2 cups cooked chicken (chunked)
1/2 cup celery
1/4 cup chopped green pepper
1/4 cup onion
1/2 cup cucumber
1/2 cup grapes
1 apple (small, diced, leave the peel on)
1/4 cup plain yogurt
USE leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
CHOP celery into small pieces. Chop the green pepper into small pieces. Peel and chop 1/4 of an onion and half cucumber. Chop the apple into pieces, cut grapes in half.
PUT all ingredients in a large bowl. Stir together.
This is a great salad for dinner or lunch and is also a great way to use fall apples from West Virginia.
Nutritional information per serving: Calories 140, total fat 4.5 g, saturated fat 1 g, cholesterol 50 mg, total carbohydrate 6 g, dietary fiber 1 g
Beverly Glaze is a licensed nutrition specialist with the Family Nutrition Program at WVU Extension Service. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.