Saturday, June 11, 2011

Spaghetti Squash and Prosciutto Frittata

In case you haven't already picked up on this... I love Spaghetti Squash. Have you tried it? 

I sure hope so. If not, I'd like to offer a suggestion...Maybe today is your day for spaghetti squash cooking-palooza! Sounds almost as fun as a rock concert, right? What else are you doing on a Saturday anyway? 
Bare with me... When cooked it literally comes out in long juicy strings just like spaghetti (hense the name). Except instead of being chewy it has a sweet juicy buttery flavor that melts in your mouth. 


Simply heavenly. 
I often use it as a substitution for pasta. It makes me feel less guilty than eating a whole plate of spaghetti. Am I the only one who feels slightly guilty after indulging in a huge plate of pasta?

If you are looking to reduce your carbohydrate consumption this is the perfect solution. You still get to twirl your fork around something delicious without sacrificing your itsy bitsy teenie weenie yellow polka dot bikini (or speedo for the gentlemen in the audience).
Two nights ago though I decided to do a little something different and make a frittata. I looked in the fridge and found some of my favorite ingredients: prosciutto, mozzarella cheese, red onion, and this beautiful spaghetti squash. I exclaimed "What are you all doing here!" 

Then I realized two things: 1) I was talking to food (I do this a lot), and 2) I do the grocery shopping so of course my favorite things are on hand.

Life is sweet and juicy!
A few minutes later! Viola! Instant Spaghetti Squash and Prosciutto Frittata!

My honey and I had it for dinner, but this could definitely be breakfast or even lunch! Hell, why not make a brunch out of it! 

He made fun of the name saying, "Isn't it just an egg bake.. What's with the cutsie name?"


To which I responded, "It's a fritatta! Whatevs. It's more, you know, chef-y that way." I think he rolled his eyes and walked away and I don't think 'chef-y' is a word. But he ate it and liked it despite the cutsie name. 


It would also be great served for brunch with the Lemon Blueberry Muffins. Just a thought...

So, let's get started shall we?


The first step is roasting the squash... This can be done ahead of time if you want.


Roasted Spaghetti Squash
1 Medium Spaghetti Squash
2 tsp. Olive Oil
2 tbsp. Garlic: minced
2 tsp. Dried Rosemary
1 tsp. Onion Salt
1 tsp. Black Pepper
1. Preheat the oven to 350 degrees and cut the squash in half length wise and scoop out the seeds with a spoon. 
2. Place each half cavity side up and sprinkle with olive oil, minced garlic, fresh or dried rosemary, onion salt, and pepper. Place on an un-greased cookie sheet and bake for approximately 45-55 minutes. The top of the squash should be brownish and flake easily with a fork when done.
3. To plate, scoop out portions of the spaghetti squash onto each plate using a fork. The spaghetti squash will flake out like noodles. You can eat this alone with a little Parmesan cheese sprinkled on top or with your favorite pasta sauce to keep it simple... Or make a fritatta (keep reading)!

Servings: 4 ( approx. 1 cup)


Nutritional Skinny:

62 calories / 2.6 g fat / 10 g carbohydrates / 2.2 g fiber / 1 g protein

Now on to the Frittata part...

Spaghetti Squash and Prosciutto Frittata
1 Whole Roasted Spaghetti Squash (using recipe above)
½ Red Onion; Diced
5 Cloves of Garlic; Diced
1 Cup Prosciutto; Diced (you can use ham if you can't find this too)
1 tbsp. Dried Thyme
1 tbsp. Dried Marjoram
1 Cup Mozzarella Cheese; Shredded
2 Eggs
1 Cup Egg Whites
Salt and pepper to taste
1. Shred the roasted spaghetti squash into a bowl.
2. Dice the onion and prosciutto. Heat a large saute pan with a splash of olive oil over medium high heat. Add the minced garlic and onions. Once the onions become translucent mix in the diced ham. Sprinkle in the thyme and marjoram. You can use basil, oregano, or parsley if you have that instead.
3. Spray a 9 X 12 baking dish with cooking spray. Lay the spaghetti squash on the bottom of the dish smoothing it with a spatula. Top with the prosciutto and onion mixture. Then add the shredded mozzarella cheese on top.
4. In a separate bowl, combine the eggs and egg whites and add a pinch of salt and pepper. Whisk together then pour over the top of the squash mixture allowing the egg to flow through the squash and massaging with a spatula as needed to ensure all the squash is covered with egg.

5. Then place in the oven heated 350 degrees and bake for 30-35 minutes.
6. Take out and let cool at least 5 minutes and serve with a few smears of low fat sour cream. It adds the creaminess that is the perfect compliment to this light and refreshing egg treat!


Servings: 8



Nutritional Skinny:

135.2 calories / 5.9 g fat / 8.3 g carbohydrates / 1.4 g fiber / 12.1 g protein

Mental Health Benefit: Squash including spaghetti squash are a nutrient powerhouse as well. They are packed with carotenes and vitamins B1, C, folic acid, and fiber. Due to the high amount of carotenes squash has should to have protective immune boosting factors that help prevent certain cancers, especially lung cancer. It also has an extremely low glycemic index making this a great food for diabetics! And with only 42 calories per serving and no saturated fats there is nothing to loose except weight!



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