Amount
Ingredient
Preparation



3 1/2
pounds
spaghetti squash

medium sized



1
cup
broccoli

fresh flowerets



1
cup
zucchini

small, sliced



1
cup
mushrooms

fresh, sliced



1
cup
carrots

sliced



1
clove
garlic

crushed



3/4
teaspoons
butter

or reduced calorie margarine, melted



1
tablespoon
milk, skim





1/2
cups
ricotta cheese

partly skimmed



1
tablespoon
parmesan cheese





1/2
teaspoons
liquid butter flavoring





1/4
teaspoons
salt





1/2
teaspoons
italian herbs





1/8
teaspoons
black pepper

coarsely ground, fresh

 Wash squash; cut in half lengthwise and discard seeds. Place squash,
cut side down, in a Dutch oven; add 2 inches water. Bring water to a
boil, cover and cook 2 minutes or until squash is tender.

Drain squash and cool. Using a fork remove spaghetti-like strands.
Measure 3 cups of strands; set aside. Remove remaining strands for
other use.

Steam vegetables 5 to 7 minutes or until crisp-tender; drain well.
Combine squash strands and vegetables, tossing gently. Cover to keep
warm; set aside.

Saute garlic in margarine in a small saucepan; remove from heat. Add
milk, cheese, buter flavoring, and seasonings to saucepan. Cook over
low heat, stirring constantly, until mixture is hot (do not boil).

Spoon cheese mixture over vegetable mixture, tossing gently.
Food Exchanges per serving:  1 food exchange + some free vegetables,
1/2 high-fat meat + 1/2 fat exchanges....

Yields 6 servings (about 77 calories, 4.5 grams protein, 2.5 grams
fat, 1.3 grams carbohydrate, 7 milligrams cholesterol, 171
milligrams sodium, and 331 milligrams potassium per serving).