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Extreme Diabetes Management: Spaghetti Squash and Basil Pesto Sauce

Updated on June 15, 2018
Seafarer Mama profile image

Seafarer Mama (Karen) loves to lose herself in the culinary arts by mixing her storytelling with sharing recipes.

Spaghetti Squash and Basil Pesto Sauce

A plate full of spaghetti squash swirled with my original basil pesto sauce and a sprinkling of dried basil as a finishing touch.
A plate full of spaghetti squash swirled with my original basil pesto sauce and a sprinkling of dried basil as a finishing touch. | Source

Introduction

Welcome back to my Extreme Diabetes Management recipe series! The recipes in this series were created during a very strict detox food challenge recommended by my chiropractor as a way to potentially reverse my Type II Diabetes.My change in eating habits required that I stop eating all processed foods, sugars, dairy (except for butter and heavy whipping cream), fruits (except for avocado), starches, legumes, grains, sauces and alcohol. As a result, I reduced my A1c from 7.0 to 6.4. This has encouraged me to keep the eating habits I've developed as a result of this food challenge.

Spaghetti Squash and Pesto

This spaghetti squash "noodle" dish is packed with lots of nutrients because it features a vegetable, is naturally gluten-free and has only a third of the calories contained in pasta noodles. The squash does not convert to sugar at the same rate pasta does, so it's a good choice for those managing diabetes. Enjoy for dinner or lunch, or both.

Cook Time

Prep time: 30 min
Cook time: 1 hour 15 min
Ready in: 1 hour 45 min
Yields: Serves 4 people a small bowl of squash with sauce

Ingredients

  • 1 Spaghetti Squash, Halved
  • 2 Tablespoons Butter
  • 2 Cups Basil leaves
  • 1 Cup Parsley leaves
  • 1/2 Cup Pine nuts
  • 2 Garlic cloves
  • 1 Green onion/scallion, chopped into 1" pcs
  • 1/2 Cup Chives, fresh & chopped into 1" pcs
  • 1/4 Teaspoon Sea Salt
  • 1/2 Teaspoon Black Pepper
  • 2 Tablespoons Olive Oil
  • 1 Lemon, juiced, & 1 tspn of zest
  • 1/4 - 1/2 Cup Water

How to Cook Spaghetti Squash topped with Basil Pesto Sauce

  1. Preheat oven to 350 degrees Fahrenheit. Coat a pyrex dish with butter or coconut oil.
  2. Cut squash in half and scoop out seeds and pulp.
  3. Add a tablespoon of butter to each half and roast the halves in the oven for an hour, or until the edges become golden.
  4. In a food processor, puree the following ingredients: basil leaves, parsley, pine nuts, garlic, green onion/scallion, chives, sea salt, black pepper, olive oil, and lemon juice. Add water a little at a time until it covers all of the solids, but not more than that. Pour pesto sauce in a bowl and set aside.
  5. When the spaghetti quash is well-roasted, scoop out noodles onto plates or into bowls.
  6. Swirl a ladle full of pesto sauce top of the squash noodles and sprinkle dried basil over it for a little extra garnish.

Nutritional Value of Spaghetti Squash Noodles topped with Basil Pesto Sauce

Nutrition Facts
Serving size: 1
Calories 100
Calories from Fat45
% Daily Value *
Fat 5 g8%
Saturated fat 1 g5%
Unsaturated fat 0 g
Carbohydrates 20 g7%
Sugar 6 g
Fiber 14 g56%
Protein 1 g2%
Cholesterol 0 mg
Sodium 42 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Nutrition Research Notes

Comparing the nutritional values in 1 cup of spaghetti squash noodles with pasta noodles:

  • Spaghetti squash contains 41 calories; pasta noodles contain 197 calories
  • There is .4g fat in the squash and .9g fat in the pasta.
  • Carbohydrates present in the squash amount to 10g, while the pasta has 39.7g.

Though there are good things about the pasta, the squash is packed with Calcium and also contains vitamins A and C, in addition to Iron. It is also naturally gluten-free.

Basil Pesto Sauce

I call it a sauce because its texture is more liquid than paste, though it has the same ingredients as pesto. The rest of the vitamins, minerals, protein and fiber listed for the meal are contained in the sauce. The prevailing vitamin is the C in the lemon juice.

Slide show of ingredients for preparing Spaghetti Squash noodles topped with Basil Pesto Sauce

Rate the Recipe for Spaghetti Squash with Basil Pesto Sauce

3.7 stars from 3 ratings of Roasted Spaghetti Squash topped with Basil Pesto Sauce

© 2018 Karen A Szklany

Comments

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    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      Thank you!

    • peachpurple profile image

      peachy 

      3 years ago from Home Sweet Home

      I gave you 5 stars!

    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      For all of you who have left comments or stopped by to read and haven't had a spare moment to say "hello" yet, thank you and bon appetit!

      * When I respond to thread contributions via my phone, sometimes the auto-correction function thinks it knows better what I want to say and changes spellings on phrases such as "bon appetit" at the last minute, as I am sending the message. Please excuse any misspellings. Thank you.

    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      Good to know, Dianna! Bon appetite, and thanks for stopping by to let me know you like it.

    • teaches12345 profile image

      Dianna Mendez 

      3 years ago

      I do love spaghetti squash roasted and this recipe will certainly be on our table soon.

    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      Bon appetite, Peggy!

    • Peggy W profile image

      Peggy Woods 

      3 years ago from Houston, Texas

      That sounds great. I just happen to have some homemade pesto sauce in the freezer. Just need to purchase a spaghetti squash!

    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      Hi Peachy ~ Thank you for sharing my recipe. Hope your mom enjoys it.

    • peachpurple profile image

      peachy 

      3 years ago from Home Sweet Home

      Bookmark this recipe for my mom who is a diabetic

    • Seafarer Mama profile imageAUTHOR

      Karen A Szklany 

      3 years ago from New England

      Yes, it makes a great summer dinner, Barbara. Thanks for stopping by.

    • Barbara Kay profile image

      Barbara Badder 

      3 years ago from USA

      My son and his wife, eat this all the time in the summer.

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