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!

Sausage Stuffed Squash... Saweeeettttt!

Oh, how I do love me some squash. I think you all may have already noticed this since I seem to keep sharing recipes with this most auspicious ingredient. I love pretty much any kind of squash, but this recipe we are using winter squash (because it's winter). I know, I'm really clever.

Squash had me at the buttery creamy flavor, but I can't be me without also sharing that it doesn't suck that it's chock full of carotene, which is shown to help prevent cancers, type 2 diabetes, and heart disease. Not to mention that it also is packed with folic acid, fiber, and potassium. 

Talking numbers (for all you number people out there) one cup of this squash as only 115 calories and is loaded with 9 grams of fiber and contains only .3 grams of fat! That's less than one gram folks!

It's sort of like Brad Pitt taking you on a date to Paris and then handing you the winning lottery ticket! It's BRILLIANT!
The darker the color the better... I think we did pretty good with this one right? You might want to know how we make this even more delicious and still keep it simple... Well we are going to add SAUSAGE! Yep, I said it. 

And for those watching cholesterol, weight, and other things, keep in mind that they now  make really delicious turkey sausage that is totally amazing. No need for the fatty pork anymore! And I added my favorite secret Omega-3 power booster, Milled Flax seed! My squash was small so this made the perfect dinner for two!

Sausage Stuffed Squash... It's not just a breakfast food anymore kids. We can have sausage for dinner too...

Just follow these simple steps and you will have delicious before you know it! 

Bon Apetite!

Sausage Stuffed Squash

1 medium sized squash

2 tbsp; olive oil

3 tbsp. minced garlic (reserve 2 tbsp. to cook with onion)

1 tsp. rosemary

1 tsp. salt

1 tsp. pepper

1/2 white onion

1/2 pound ground turkey sausage

1 tsp. sage

1/4 cup milled flax seed

1/4 cup Parmesan Cheese

1. Slice squash in half and scoop out the seeds.

2. Into the hollowed out 'bowl' pour a tsp. of olive oil on each half. Then sprinkle with minced garlic, rosemary, salt, and pepper. Place a 350 degree oven for 50 minutes.

3. Meanwhile, in a large skillet saute the onion with the two tbsp. garlic. Then add the sausage and sage. Cook until the meat is browned. Sprinkle with the milled flax seed and set aside. 

4. Once the squash have baked for 50 minutes, test the tenderness of the flesh with a fork. They should feel like a cooked baked potato. If it does we are ready to go! Now pour half of the sausage into each of the squash 'bowls' and sprinkle with the parmesan cheese. Bake for another 10-15 minutes. Then serve immediately! I sprinkled a little fresh shredded lettuce on top for a little extra crunch that went great with the sweet juiciness of the sausage and squash!

Servings: 2

Nutritional Skinny:

432 calories / 27 g fat / 20 g carbohydrates / 8.1 g fiber / 23.5 g protein

Mental Health Tip: I've told you about the benefits of squash, but now I want to talk about the benefits of dinner time. It is the time when we get to relax, reconnect, and feel comforted. That's why I always set the table and make it look nice. Flowers don't hurt either. I mean really if Brad Pitt is handing me a winning lottery ticket, can't he bring flowers too? I don't see why not and really... I mean this seriously... we deserve flowers, peace, and a healthy meal every single day. Yes, we do and nothing says peace to me like a clean, set, table.

Dinner is served! :)

Squash? What shall we do with it?

Let's talk about squash. There are so many different varieties. Not to mention they are packed with tons of fiber and protein and are extremely low in calories and fat. It seems like a wonder food, but there are so many types to get lost in. I had to get it figured out and provide you all with healthy recipes once I did figure out the difference.  Follow me below as we start with our squash adventure and I make a delicious Curried Squash and Mung Bean Soup and a Sawweet Spiced Squash Puree (this one has half the fat and is perfect for Thanksgiving).

In order to prepare for my taste test, I took three different kinds of squash and roasted them. Here's how I did that.

I cut them in half and scooped out the seeds and stringy stuff. If you want you can put all that good stuff into a compost pile. If you are like me and live in bear country-- I warn against that... You might get a hungry late night visitor... I'm not kidding.

Then add a little olive oil, salt, and pepper.

Then lined them all up on a baking sheet. Look how cute they all are!

And then because I couldn't do anything without them.. I took some red onion and garlic.

And diced them up.

And placed them in the hollow bowls of the squashes. Then I sprinkled a little rosemary in there too.

I just couldn't help it.

Then I threw them in a 350 degree oven for 60 minutes. Then magic happened. Let me tell you. The smells that resulted and swirled through the house just about made me swoon. I was talking on the phone with my sister while they were roasting and I was trying to describe the smells. The best I could come up with was buttery, sweet, and just plain luscious. That's when she said.. "Well -- we'll just have to wait for smell-o-vision." And she is right on this one.

After I took them out of the oven  and allowed them to cool for a few minutes, I dove in fork first to taste test for you all. Here is what I came up with...

Butternut Squash

Soft, warm, velvety on my tough. Very sweet like honey..lots of moisture.. the wettest of the three. Very mild flavor and smooth flavor. And if I can pick favorites.. this one is my favorite by far! It tastes great in the SAWWEET Roasted Squash Puree recipe I have below.

Buttercup Squash

Sort of overly dry and almost crumbly. Thick and kind of chalky, but still sweet, just not as moist as I would have liked it. I would use this one in a soup or something so that you could add moisture to it. I wouldn't want to eat it just dry and if I did, I would need lots and lots of butter.. not really healthy that way though.It would be great to use in the Curried Squash and Mung bean soup recipe below.

Acorn Squash

This one was more we,  however not as moist as the butternut. It is very sweet with a little bit more of a nutty flavor. Would be great in the Curried Squash and Mung Bean Soup recipe I have below.

Curried Squash and Mug Bean Soup

3 cups water
1 cup mung beans
1 medium butternut squash
1/2 red onion; minced
3 cloves garlic, minced
1 tsp. sea salt
1 tsp. fresh ground pepper
1/4 cup low fat sour cream
1 cup skim milk
2 cups low sodium chicken broth
1 tsp. minced garlic
1/2 tsp. turmeric
1 tsp. curry powder
1/2 tsp. cinnamon
1/4 tsp. all spice
2 tsp. sesame oil
1 tsp. chili powder
1/2 tsp. paprika

garnish (if desired):

bacon crumbles, chives, and Gorgonzola cheese

1. Heat 3 cups of water in a sauce pan until you reach a rolling boil. Place the mung beans in the boiling water and reduce the heat to a simmer and heat over low for 45-60 minutes or until all the liquid is absorbed. It's sort of like cooking rice.

2. Meanwhile preheat your oven to 350 degrees and slice your butternut squash in half and pull out the seeds. In the whole place the minced red onion and garlic and spray the flesh with olive oil and salt and pepper. Bake the squash for 45-60 minutes. Look now everything is happily cooking without you for the next hour. Now is the time to work out, clean house, or do what I like to do best... drive myself crazy trying to finish everything on my year long to do list in 60 minutes. Why to I torture myself so?

3. Now you can easily peel the outside from the squash once you have let it cool for a minute or so.

 

 4. Once the butternut squash has been cooked thoroughly you will be able to easily pierce the flesh with a fork. It will be pretty mushy and supple. Scoop the flesh into a food processor and add the sour cream, fat free half and half and chicken broth. 

 5. Pulse until smooth. Then add the garlic, turmeric, curry powder, cinnamon, all spice, sesame oil, chili powder, and paprika. Continue pulsing. I also added a pinch more salt because I thought it needed some more brightness.

6. Transfer to a crock pot on low or a soup pot on the stove. Add the cooked mung beans and stir. Heat through for an additional 15-20 minutes.

Now what about garnishes. Why don't we top it with a little bacon?

And gorgonzola cheese?

And then what about a little bit of chive..

There that's much better..Delicious! 

Servings: 8

Nutritional Skinny (without garnish):

190.5 calories / 2.4 g fat / 35 g carbohydrates / 4.4 g fiber / 9.8 g protein


Saweeeet Spiced Squash 

1 medium squash
1/4 cup plain or Greek style yogurt
1/4 cup sugar free maple syrup
2 tsp. cinnamon
1 tsp. nutmeg
1/2 tsp.  salt
1/4 cup walnuts; chopped


1. Preheat the oven to 350 degrees.

2. Half the acorn squash and scoop out the seeds. Spray with olive oil and sprinkle with a pinch of salt and pepper. Bake in the oven for 45-55 minutes. The fleshy inside should easily be pierced with a fork. (Just like I showed above)

3. Scoop the inside flesh into a bowl and add the butter, cinnamon, and salt and mix until the squash is smooth and the spices are incorporated. You can use a food processor if you want or your mixer or of course you can do it manually with a masher (my preferred method--it's like therapy).


4. Place the walnuts in a dry saute pan and cook over medium heat to toast for 3-5 minutes. When they become fragrant you know they are done! Sprinkle the toasted walnuts on top of the squash puree and serve immediately. You can also do this ahead of time and pop it in an oven at 350 degrees for 20 minutes. It is the perfect Thanksgiving side and goes great with roasted turkey.. 

Servings: 10

Nutritional Skinny:

78 calories / 2.2 g fat / 14.5 g carbohydrates / 3.6 g fiber / 6 g protein

Substituting the normal 1/4 cup of butter with yogurt saved us nearly 200 calories and 23 grams of fat!

Mental Health Benefits: Squash is one of those comforting foods for me in the winter. They are soft, warm, and nutty. Kind of like my cat Frankie. Okay, but seriously, they are also nutrient dense packed with Vitamins A and C and are packed with fiber and low in fat. They also have phytonutrients that have been shown to lower your risk of cell mutations (such as cancer).  All that being said, they are easy to roast and mash making these recipes easy to handle. Not to mention the therapeutic aroma of the baking is a mental health benefit in and of itself!

Stay tuned for more Thanksgiving recipes coming soon!

Choices

When presented with choices sometimes we don't always make the best ones. We really try, but sometimes we just miss the mark. In my previous blog, I talked about forgiveness, but I feel remiss in not discussing the choices that bring us to having to forgive. When I was faced with that decadent slice of tiramisu at Ciao Mambo, last week in Whitefish, my inner angel said, "Abby that really isn't necessary, is it?" Well, that's when my inner hussy said, "Yeah, but you work hard and for once you AREN'T cooking tonight so treat yourself!" My inner angel responded and sighed, "Oh honey, it really isn't necessary, but you will make the choice that is best for you. I trust you."

Too bad my inner angel trusted me, because I listened to the hussy and ate it knowing I would pay the consequences later, but not caring at the time. It was delicious and absolutely decadent and I enjoyed every moment of it. The next day was another story though. I hadn't slept great because of the caffeine and consequently it resulted in a not-so great morning. Maybe you all can relate... But I had no other choice, but to forgive myself for this slip-up and promise to listen harder to my inner angel next time.

Every day we are faced with choices. Some involving healthy versus greasy foods and some having to do with work, relationships, schedules, and activities. Each day is a long string of decisions that may have a large effect or small one. Either way, each selection is important because it brings us closer to our authentic self. Personally, I am choosing the Saints to win the super bowl, to avoid the extra 6 weeks of winter (that damn ground hog), and love; always love. I can't help you all decide what to wear, how to act, what friends to have, but I can help you make smart decisions regarding food.

In this blog, I have several trampi recipes as I call them because we are using substitutions and essentially 'cheating' on the original ingredients. I have included my fabulous Shrimp Scampi and Sweetie Turkey Meatballs both served with Roasted Spaghetti Squash instead of typical pasta saving lots of carbs and calories. Spaghetti squash is one of my favorite pasta substitutions and contains only 31 calories and 5 grams of carbs per cup. Not to mention it is loaded with potassium and antioxidants! It can also be used for breakfast. To demonstrate, I have shared my Spaghetti Squash Scramble.. Bon Appetite with no need for forgiveness with these recipes!

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..

Servings: 4 ( approx. 1 cup)



Nutritional Skinny:

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

Sweetie Balls

1.25 lbs. ground turkey

1 medium sweet potato; baked until soft

2 tbsp. garlic; minced

1 tsp. Worcestershire

2 tbsp. dried basil

1 tsp. cayenne

2 tsp. Italian seasoning mix

1 tbsp. minced onion

1 egg

1 tsp. each salt and pepper

3 tbsp. Parmesan cheese

1 tsp. paprika

2 tbsp. bread crumbs

1. Combine all ingredients in a large mixing bowl until incorporated. Then using your hands, make into small individual balls rolling them to form balls with your hands. 

2. Heat a large saute pan with olive oil and place the balls in the skillet and brown each of the sides turning the balls as they cook through. 

 3. Once they have been browned, place your favorite pasta sauce over them and allow to cook with the pasta sauce for another 20-30 minutes. We used a vodka cream sauce that was amazing! I also have several sauce recipes in previous blogs for you to check out!

4. Serve alongside roasted spaghetti squash with a salad and you are golden! You can also serve with whole wheat linguine pasta which we did this time!

Trampi Scampi with Spaghetti Squash

7 cloves garlic chopped

Fresh or dried basil

3 tablespoons olive oil

1 tablespoon garlic salt

1 tablespoon onion powder

1 tablespoon grilling seasoning mix

Pepper and salt to taste

Bunch fresh or dried parsley

1/3 cup dry white wine

12-14 shrimp uncooked

1. Combine olive oil, garlic, and fresh basil, parsley, onion powder, garlic powder, and grilling seasoning mix in a pan and sauté until aromatic and garlic is heated through.

2. Put all of the shrimp in the pan and sauté on each side until both sides are pink instead of grey.

3. Once almost done add the dry white wine to the pan and add a pinch more salt and pepper to taste and turn the heat down and allow to simmer and get happy together for 5-7 minutes.

4. Serve over a bed of the roasted spaghetti squash! Delicious!

Spaghetti Squash Scramble

1 cup leftover spaghetti squash

6 eggs

1/2 white onion; diced

1/4 cup low fat cream cheese

1 small tomato; diced

1 tbsp. garlic

1 tbsp. low fat milk

1 tbsp. basil

1. Heat a large skillet and add onion, garlic, and spaghetti squash. Heat until onions are translucent.

2. Add tomatoes and continue cooking for an additional 2 minutes.

3. Beat the eggs in a separate bowl until fluffy and add 1 tbsp. of milk and add to pan along with the cream cheese. Stir all together and add the basil. Cook eggs thoroughly on low heat for 3-5 minutes.

4. Serve alongside whole wheat toast and sliced oranges and this is a smart and healthy start to your day!

If you have leftover shrimp or meatballs, those can also be combined in and are delicious in the eggs for breakfast the next day!

Mental Health Tip: No matter what choices you make everyday, make sure they are authentic and laced with integrity. When given the choice, I choose to make things easier for your friends and loved ones. Even if that just means passing the dish across the table.

Keep your choices healthy and filled with happiness!

~ "Too Lovely" Hot Messes in the kitchen