1 medium (2½ lbs.) spaghetti squash
2 Tbsp. water
½ c. chopped sweet red or green pepper
½ c. sliced green onions
2 large tomatoes, seeded and chopped
2 Tbsp. minced fresh parsley
2 tsp. minced fresh dill, or ¾ tsp. dill weed
2 tsp. minced fresh basil, or ¾ tsp. dried basil
½ tsp. salt
2 Tbsp. grated Parmesan cheese
Cut squash in half lengthwise; discard seeds. Place squash cut side down in a baking dish. Fill dish with hot water to a depth of ½". Cover and bake at 350° for 30-40 minutes or until tender.
Meanwhile, in a nonstick skillet, heat water over medium heat; add pepper and onions. Cook and stir 2 minutes. Stir in the tomatoes, parsley, dill, basil and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes or until tender.
When squash is cool enough to handle, scoop out pulp, separating strands with a fork; place in a large bowl. Add tomato mixture and toss to combine. Sprinkle with cheese. —6 servings.
• Exchange (per serving—¾ c.): 86 calories, 2 g fat, 1 g saturated fat, 3 g protein, 17 g carbohydrate, 1 mg cholesterol, 3 g fiber, 266 mg sodium; 1 starch.