Roy's Amazing Spaghetti

[drusophila melanogaster]

Serves 2, Preparation time, 20 minutes+15 unattended
1 small spaghetti squash
1 oz whole wheat spaghetti or udon noodles
1/2 onion, diced fine
4 cloves garlic, minced
1/2 bell pepper, chopped
3 medium-large shitake mushrooms (dried or fresh)
1 large tomato, chopped coarsely
1 10 oz fat-free spaghetti sauce
1/3 6 oz can tomato paste
1/4 cup (or to taste) fresh salsa
1/4 cup parsley, minced
Sap sago or parmessan cheese

Preheat oven to 350.

Pierce the spaghetti squash with a knife several times and place it in a shallow dish. Bake for 35 mintues, or untill a fork easily pierced the squash.

Meanwhile, lightly spray a medium skillet with olive oil. Place over a medium flame and saute the garlic and onions for 5 minutes, stirring frequently. Add a little water or broth if necessary. Add the bell pepper and shitake mushrooms. Cover and cook for 3 minutes. Remove cover and continue to saute, stirring frequently, untill the peppers are soft. Add the tomato and stir.

Prepare the noodles according to the instructions on the package. When done, drain well.

Heat the spaghetti sauce and the tomato paste in the microwave or in a small pot.

In a large pot, combine the noodles, spaghetti squash, the tomato sauce, salsa, and parsley. Stir well.

To serve, sprinkle a little grated sap sago cheese over the spaghetti.
NUTRIENT TOTALS: 400 total calories; 5% calories from fat, 13% calories from protein, 82% calories from carbohydrates.
Fiber 42% RDA; Cholesterol 0; Vit. A , 82% RDA; Vit. B6, 82% RDA; Vit. B12, 0; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 15% RDA; Iron, 40% RDA: Magnesium, 58% RDA; Sodium, 76% RDA; Zinc, 28% RDA.
VARIATIONS: To add Vitamin B12 to this recipe, you could add some lightly seared lean steak, or, for vegetarians, tempeh. Tempeh is a soy based food rich in B12 due to the fermenting process involved in its preparation. It comes in many flavors, is easy to prepare, low fat, and very nutritious. Most health food stores will carry tempeh.
2 ounces top round steak, fat trimmed, chopped, and lightly seared in a non-stick pan
NUTRIENT TOTALS: 470 total calories, 8% calories from fat, 21% caloried from protein, 71 calories from carbohydrates.
Fiber, 42% RDA; Cholesterol, 25% ODA; Vit. A, 82% RDA; Vit. B6, 97% RDA; Vit. B12, 115% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 15% RDA; Iron, 58% RDA; Magnesium, 65% RDA; Sodium, 78% RDA; Zinc, 61% RDA.
1/2 cup tempeh, chopped and lightly stir fried in a non-stick pan coated with olive oil spray
NUTRIENT TOTALS: total calories, calories from fat, calories from protein, calories from carbohydrates.
Fiber , 42% RDA; Cholesterol 0; Vit. A, 93% RDA; Vit. B6, 98% RDA; Vit. B12, 41% RDA; Vit. C, 201% RDA; Vit. E, 76% RDA; Calcium, 21% RDA; Iron, 52% RDA; Magnesium, 78% RDA; Sodium, 76% RDA; Zinc, 41%.

[Teddy Ruxpin]

Sounds yummy I am starvin now.