Red Clam Sauce over Spaghetti Squash 

Preparation time: 10 min	Servings: 4
Cooking time: 40 min

Ingredients:

4 cups spaghetti squash, halved lengthwise and seeded

2 cups canned red clam sauce

Cooking Directions:

Preheat oven to 350°F. 

Halve squash lengthwise and discard seeds. 

Place squash, cut side down, in a baking dish. 

Add .5 in. of water.  

Bake 40-45 minutes, or until squash is tender. 

Remove squash from water and cool. 

Microwave Directions: Place squash, cut side down, in a baking dish and add 1/4 cup water. 

Cover the dish with heavy-duty plastic wrap and make vent holes.  

Microwave at HIGH 15 minutes, or about 5 minutes per 1 lb, until squash is tender. 

Remove the spaghetti-like strands by scraping squash with a fork. 

Heat red clam sauce in a heavy non-reactive saucepan over medium-low heat, stirring frequently, until heated throughout. 

Set aside and keep warm. 

Serve over cooked spaghetti squash. 

Nutrition Facts

Calories 89

% Calories From Fat 8.3%

Total Fat 0.8g

Saturated Fats 0.1g

Mono-unsaturated Fats 0g

Poly-unsaturated Fats 0.2g

Cholesterol 0mg

Sodium 450mg

Total Carbohydrates 20g

Dietary Fiber 0.5g

Sugar 4g

Protein 1.4g

CHEESY SQUASH CASSEROLE

Ingredients:

2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Directions:

Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.

Preheat oven to 350°.

Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.

Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Makes 8 (3/4 Cup Servings)

Nutritional Info Per Serving: 
Calories: 95; 
Fat: 3.4g; 

Carbs: 11g; 

Fiber: 2.4g;
Sodium: 273mg; 
WW Points 2

ROASTED BUTTERNUT SQUASH SOUP

Roasted Butternut Squash Soup

 

At our first Before & After gathering at the Downtown Disney Hilton in Orlando, we held our special dinner at Wolfgang Puck’s Grand Café. One of our chef-created, bariatric friendly, first courses was this amazing soup. We happily slurped it up and I was thrilled to be able to snag the recipe. It’s so simple, and truly delicious! – Susan Maria

One 4-pound butternut squash – halved, seeded, peeled, and cut into large chunks
2 Golden Delicious apples, peeled and cut in half, core removed
1 large Vidalia or sweet onion, peeled and cut in half
2 tablespoons olive oil
1 teaspoon garam masala spice blend – you can order this special blend from Penzeys.com or instead substitute Curry Powder (as long as you buy a fresh container!)
Kosher salt and freshly ground black pepper
4 cups chicken broth – Swanson Healthy Request Organic is very good

Preheat oven to 350 degrees. Arrange squash, apples, and onion in a large roasting pan. Drizzle with the olive oil, sprinkle with the garam masala, and season with salt and pepper. Roast until very soft, 45 to 60 minutes. Allow roasted vegetables to cool 10 to 15 minutes before proceeding. Puree the vegetables (plus any good stuff in the roasting pan) in a blender or food processor, adding enough chicken broth to blend smoothly. This soup is best when silky and creamy.

Pour into heavy saucepan and heat; adding remaining broth to adjust texture. Season with salt and pepper. Garnish with a tablespoon of toasted pumpkin seeds – called pepitas. Toast the pepitas in a little butter in a nonstick skillet with a sprinkle of salt and pinch of garam masala.

Makes 2 quarts
Per 2/3 cup serving:
Calories 155,
fat 2 g,
carbs 9 g,

protein 3 g

BUTTERNUT SQUASH SOUP

Butternut Squash Soup

Ingredients:

• 1 small butternut squash, peeled, seeded and cut in 1-inch cubes (about 1¼ pounds)
• 2 tablespoons virgin olive oil, divided
• ¾ teaspoon salt
• ½ teaspoon freshly ground black pepper
• 2 yellow summer squash, cut into 1-inch cubes (about 1¼ pounds)
• ¼ cup onion, sliced (about ½ small onion)
• 1½ teaspoons pumpkin pie spice
• 1 tablespoon tomato paste
• 2½ (14½ oz.) cans vegetable or chicken broth (not low sodium)
• ½ cup heavy cream
• Additional salt and freshly ground black pepper, to taste
• Sour cream (optional)
• Pumpkin seeds, toasted (optional)

Directions:
1. Preheat oven to 450°F.  
2. Toss butternut squash with 1 tablespoon oil and half the salt and pepper. Arrange in a single layer on a baking sheet and roast, turning once, until slightly softened, about 15 minutes.  
3. Toss yellow squash and onions with remaining oil, salt and pepper. Add to baking sheet with butternut squash and continue roasting until all vegetables are tender, about 20 more minutes.  
4. In a large saucepot over medium heat, simmer pumpkin pie spice with tomato paste, stirring constantly, until fragrant, about 1 minute. Add roasted vegetables and broth. Bring to a boil, reduce heat to low and simmer 20 minutes. Remove from heat and stir in cream.  
5. Purée soup with an immersion blender (or in a regular blender in batches). Season to taste with additional salt and pepper.  
6. Garnish with sour cream and/or toasted pumpkin seeds, if desired. 

Nutritional Information
Per Serving:

Net Carbs: 10.0 grams

Fiber: 4.5 grams

Protein: 2.5 grams

Fat: 12.5 grams

Calories: 172

Recipe Information:

Makes: 6 servings

Prep Time: 0:15:00

Marinate Time: 0:00:00

Cook Time: 1:05:00

ROASTED CHICKEN OVER WINTER SQUASH

Roasted Chicken Over Winter Squash

Prep Time:	15 minutes
Cook Time:	1 hours

Ingredients

1 large onion , chopped
1 medium red bell peppers , seeded and chopped
4 cup winter squash, cubed (kabocha or any winter squash)
2 tsp fresh thyme , chopped
1/2 tsp salt
1 tsp black pepper , feshly ground (to taste)
1 whole chicken, raw , skinned and split in half
2 tbsp dijon mustard
1 tbsp unsweetened applesauce

Directions 1 Preheat oven to 350 degrees F.
2 Spray nonstick cooking spray into a large nonstick pan and heat over medium heat. Sauté the onions and bell pepper until starting to soften, about 3 minutes. Stir in the squash and cook, stirring often, about 4 minutes more.
3 Mix in the thyme, salt, and pepper, then place mixture into a 9 x 13 inch roasting pan.
4 Place the two chicken halves over the squash mixture making sure to cover them.
5 In a small bowl, whisk together the mustard and applesauce. Apply to chicken with a pastry brush. Place chicken in oven and bake until thoroughly cooked, about 1 hour. If using a meat thermometer, place in thigh; chicken is cooked when thermometer registers at 180 degrees F. Let sit out for 10 minutes for easier carving.

Nutrition Facts
Makes 8 servings
Amount Per Serving
Calories	106
Total Carbs	8.7 g
Dietary Fiber	1.6 g
Sugars	2.8 g
Total Fat	6.5 g
Saturated Fat	1.8 g
Unsaturated Fat	4.7 g
Potassium	182.6 mg
Protein	3.6 g
Sodium	251.5 mg
Dietary Exchanges 1 Fat, 1/2 Meat, 1/2 Vegetable