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Sauteed Beef with Vegetables over Spaghetti Squash

Published by Cheryl Mussatto, MS, RD, LD on Aug 27, 2020

Have you ever wanted a hearty yet healthy homemade meal full of flavor and gusto? Of course you have and so have I. You know the kind of meal I’m talking about.  A meal meeting your craving for juicy lean beef and satisfying pasta but without overloading on carbohydrates? Then this is your recipe.  I love pasta too but sometimes it’s nice to use spaghetti squash as the perfect substitute when needing to watch your carb intake, especially if you have diabetes.

This recipe gives you the feeling of indulging without sabotaging your health goals. Deliciously sautéed lean beef rich in iron and protein paired with garden fresh juicy grape tomatoes and leafy baby spinach, lend an air of sophistication to this otherwise simple dish. Is it Mediterranean or more American mainstream? Whichever you choose to call it, this recipe is a winner in terms of taste, easy of assembling with an outstanding nutritional profile.  What more could you want?  Here’s how to put it all together:

 

                                                                                                              Photo by Cheryl Mussatto

Sautéed Beef with Vegetables Over Roasted Spaghetti Squash  – serves 4, 1 cup servings

Nutrition information per serving: Calories: 350; Total Fat: 21 grams; Protein: 16 grams; Carbohydrates: 25 grams; Fiber: 5 grams; Sodium: 128 milligrams

Ingredients:

1 large spaghetti squash, halved and seeded

4 teaspoons extra-virgin olive oil, divided

Sea salt and freshly ground black pepper, to taste

1 pound lean beef (sirloin, tenderloin, lean beef for stir fry), thinly sliced into strips

½ cup slivered almonds or pine nuts

6 garlic cloves, finely chopped

2 cups grape tomatoes, halved

8 ounces baby spinach

10 fresh basil leaves, finely sliced

Directions:

  1. Preheat oven to 400 degree F
  2. Cut spaghetti squash in half lengthwise; scoop out the seeds. Brush each half of the squash with 1 teaspoon olive oil and season with salt and black pepper. Place the squash cut sides down on a baking sheet. Using a fork, poke holes in the outside skin of each half, place pan in oven and roast for 35 to 40 minutes.  Test for doneness by using a sharp knife which should easily pierce through the skin and flesh. Remove from oven and let cool enough to handle and then shred the flesh with a fork into spaghetti-like threads and set aside.
  3. While spaghetti squash is baking, slice beef, finely chop garlic, slice grape tomatoes in half and prepare spinach and basil leaves.
  4. Spread either the slivered almonds or pine nuts (whichever you use for the recipe) onto a baking sheet and place in 400 degree F oven to toast until golden brown, 3 to 5 minutes.
  5. Heat the remaining 3 teaspoons of olive oil in a large sauté pan over medium high heat. When the oil shimmers, add the garlic and sliced beef to the pan and cook, stirring often for 3 to 4 minutes.
  6. Add the tomatoes to the pan, season to taste with salt and pepper and cook until tomatoes begin to burst, 5 to 6 minutes.
  7. Add the spinach to the pan and season again with salt and pepper. Cook, stirring until spinach wilts, 3 to 4 minutes.
  8. Place spaghetti squash divided equally among 4 plates; then top with the sautéed beef and vegetables. Sprinkle on either slivered almonds or pine nuts and fresh basil. Serve immediately.

 

 

 

 

 

 

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Cheryl Mussatto, MS, RD, LD

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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