Directions:
- Pierce squash six times with a sharp knife. Place on a microwave-safe plate; microwave on high for 7 minutes. Turn squash; cook 7 minutes longer. Cover with an inverted bowl; let stand for 10 minutes.
- Meanwhile, combine the tomatoes, oil and garlic in a microwave-safe bowl. Heat, uncovered, on high for 2-3 minutes or until tomatoes are softened, stirring once. Stir in the basil, salt and pepper. Place broccoli, carrot and water in another microwave-safe bowl. Cover and microwave on high for 2 minutes. Add peas; cover and cook 1-2 minutes longer or until vegetables are tender. Let stand for 5 minutes; drain. Add to tomato mixture.
- Halve squash lengthwise; remove seeds. Using a fork, separate squash into strands; toss with tomato mixture. Serve with Parmesan cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.36 Kcal (897 kJ) | ||
| Calories from fat | 58.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.49g | 10% | |
|---|---|---|---|
| Cholesterol | 1.76mg | 1% | |
| Sodium | 424.87mg | 18% | |
| Potassium | 901.58mg | 19% | |
| Total Carbs | 45.39g | 15% | |
| Sugars | 19.92g | 80% | |
| Dietary Fiber | 13.23g | 53% | |
| Protein | 8.22g | 16% | |
| Vitamin C | 46.5mg | 78% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.3mg | 2% | |
| Calcium | 177.9mg | 18% | |
| Amount Per 100 g | |||
| Calories | 31.41 Kcal (132 kJ) | ||
| Calories from fat | 8.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.95g | 10% | |
|---|---|---|---|
| Cholesterol | 0.26mg | 1% | |
| Sodium | 62.25mg | 18% | |
| Potassium | 132.1mg | 19% | |
| Total Carbs | 6.65g | 15% | |
| Sugars | 2.92g | 80% | |
| Dietary Fiber | 1.94g | 53% | |
| Protein | 1.2g | 16% | |
| Vitamin C | 6.8mg | 78% | |
| Iron | 0.1mg | 2% | |
| Calcium | 26.1mg | 18% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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