When you’re eating to steady your glucose and lessen the carbohydrate load of a meal, you might think you have to totally stay away from pasta. After all, pasta (especially the big serving sizes at restaurants) is packed with carbs in the form of refined grains, which usually leads to a glucose spike. This tends to be followed by a crash and subsequent energy slump, plus cravings for more simple carbs.
Luckily, Lingo’s registered dietitians developed this recipe for prawn spaghetti squash that tastes just like a cheesy, delicious seafood pasta dish but with fewer carbs. In addition to the base of spaghetti squash, which is packed with essential vitamins and minerals, this recipe adds a sprinkling of peas and broccoli for additional fibre and micronutrients.
While less than 400 calories per serving, this recipe definitely doesn’t lack flavor thanks to the mozzarella cheese, parmesan cheese, and Italian seasonings. You get a balance of protein from the prawns, fat from the olive oil and cheese, and fibre from the veggies. This 40g carb dish is rich in fibre and protein, resulting in a hearty dinner that will leave you feeling satisfied but without the big spike that tends to follow traditional pasta dishes.
Prep time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
- 1 spaghetti squash (1130-1360g)
- 454g shrimp or prawns, thawed and drained if frozen
- 1 Tbsp olive oil
- 225g Tenderstem broccoli (aka broccolini), chopped
- 20g fresh peas
- 4 garlic cloves, minced
- ¼ tsp crushed red pepper
- 2 Tbsp water
- 105g mozzarella cheese, divided
- 20g grated parmesan cheese, divided
- ¾ tsp Italian seasoning
- ½ tsp salt
- ¼ tsp ground pepper
- Preheat oven to 230°C
- Carefully cut spaghetti squash lengthwise. Place cut-side down in microwave safe-dish with 2 tablespoons of water. Microwave on high until flesh is tender, about 10 minutes. Alternatively, place cut-side down on rimmed baking sheet and bake at 200°C until squash is tender, about 45 minutes.
- Meanwhile, heat oil in large frying pan over medium heat. Add prawns and cook until opaque. Add broccoli, garlic, and red pepper and cook, stirring frequently, for 2 minutes. Add water and cook, stirring, until broccoli is tender, 3-5 minutes more. Add fresh peas to the skillet, combine with other ingredients and transfer to a large bowl.
- Use a fork to scrape the squash from the shells into the bowl. Place the shells in a grill safe baking pan or baking sheet. Stir 85g mozzarella, 2 tablespoons parmesan, Italian seasoning, salt and pepper into the squash mixture. Divide between shells and top with remaining mozzarella and parmesan.
- Bake on lower rack in oven for 10 minutes then move to upper rack and grill until cheese starts to brown, about 10 minutes.
Nutrients per serving
- 395 calories
- 32g protein
- 12g fat
- 40g carbohydrate
- 10g fibre
Nutrition facts compiled using ESHA Genesis R&D Food Development and Labelling software, version 11.11.23. It’s always best to speak with your doctor or registered dietitia before starting any new diet or exercise regimen.