Chef Rob is joined by guest Matt Huffman, Executive Chef at the Governor's Mansion, for a dinner of spaghetti squash pasta with wild American shrimp sauce. Registered Dietician Rebecca Turner talks about how to make healthy choices when it comes to pasta, and we find out what's growing in an urban garden in Downton Jackson.
Spaghetti Squash Pasta with Wild American Shrimp Sauce and Apple Casserole
PER SERVING: CALORIES: 358, CARBOHYDRATES: 31g, PROTEIN: 36g, SATURATED FATS: 2g
1 large spaghetti squash (around 2 lbs.)
Perforate the squash by making small holes around the surface with a knife. Place squash in microwave for 6-8 minutes on high. When cooked, slice in half and remove seeds with a spoon. Center should be soft enough to remove meat with a fork into strands like pasta. Place on plate for later use.
WILD AMERICAN SHRIMP SAUCE
1/2 tsp olive or canola oil
16 oz (1 lb.) shrimp, peeled and deveined
1 tbsp minced garlic
3 tbsp red bell pepper, julienne
3 tbsp yellow bell pepper, julienne
3 tbsp green bell pepper, julienne
3 tbsp red onion, julienne
2 whole ripe tomatoes, sliced in 1/2 inch slices
1 tbsp basil, julienne
1 tsp black pepper
1/4 tsp oregano (fresh if possible)
1/4 tsp crushed red pepper
3 tbsp white wine (or water)
3 tbsp vegetable stock
Place oil in hot pan. Oil should dance along rim of pan. Place shrimp, peppers, onion, garlic, and tomatoes in pan and toss quickly. Add seasoning and toss again. Deglaze with wine (or water) and keep in pan until ready to serve.
Place shredded spaghetti squash on bottom of plate. Ladle shrimp sauce on top of squash and garnish basil on top.
APPLE CASSEROLE (2 SERVINGS)
Zero fat cooking spray
1 large Red Delicious apple (or Granny Smith apple), sliced 1/4” thick
1/2 cup natural applesauce, divided
1/4 cup fat-free cream cheese
2 tbsp apple juice
1 tbsp brown sugar
1/8 tsp cinnamon
Small pinch nutmeg, fresh ground if possible
1/4 cup Greek non-fat yogurt
1 tsp sugar substitute, like sucralose
Fresh chopped mint for garnish
Place apple slices in pan with zero fat spray. Lightly brown on both sides and turn off heat. Add half of the applesauce to pan. Place cream cheese and remaining applesauce in small casserole pans. Sprinkle with cinnamon, nutmeg (save some for yogurt) and top with apples and sauce. Sprinkle brown sugar on top and place in oven under broiler for 3-5 minutes. Remove and serve with the yogurt mixture of sugar substitute, cinnamon, nutmeg and top with mint.