Healthier Italian - PowerPoint Presentation

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Healthier Italian Mixed Green Salad served with assorted Walden Farms dressingsAlfredo SauceBaked Spaghetti SquashChicken Alfredo w Spaghetti Squash

Nutrition Solutions PresentsCooking Demonstration with Chef JamesSlide2

Nutrition Solutions Cooking DemoMixed Green SaladServed with Walden Farms dressingsIngredients:Mixed Greens

Tomatoes, dicedCucumber, slicedCarrot, ShreddedAny other vegetable you likeDirections:

Put mixed greens in a bowl

Add vegetables

Top with your favorite Walden Farms dressing.

Serving Size: 1cup Salad

Nutrition FactsServing Size: 1 cupAmount/ServingAmount/ServingTotal Fat 0 gTotal Carbs 2.6 gCalories: 18Protein 0 g

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Nutrition Solutions Cooking DemoBaked Spaghetti SquashIngredients:1 medium spaghetti squash (2 to 3 pounds

)Equipment

Sharp chef's knife

Cutting board

Soup spoon

Medium-sized roasting pan or baking dish

ForkInstructionsPreheat the oven to 400°F: Preheat the oven while you prep the squash. Slice the squash in half, scoop out the seeds*. Place the squash in a roasting pan: Place the squash halves cut-side down in a roasting pan. Pour in a little water (optional)**. Cook the squash for 30 to 45 minutes: Transfer the squash to the oven and cook for 30 to 45 minutes, done when tender*** Scrape out the squash, use a fork to gently pull the squash flesh from the peel and to separate the flesh into strands. The strands wrap around the squash horizontally — rake your fork in the same direction as the strands to make the longest "noodles.“ Serve the squash immediately, tossed with a little butter or olive oil. Spaghetti squash will also keep refrigerated for up to a week, or frozen for up to 3 months.Additional Notes:Roasting the squash whole: Instead of cutting the squash in half, you can also roast it whole. Roast until a fork can easily pierce through the outer peel and all the way to the interior of the squash, about an hour. Slice in half and carefully remove the seeds and stringy flesh, then scrape the flesh as directed above.Serving Size: 6-8 cupsNutrition FactsServing Size: 1 cupAmount/ServingAmount/Serving

Total Fat 0 g

Total Carb

s

2.6

g

Calories: 18Protein 0 g

Notes:*Use a chef's knife to cut the spaghetti squash lengthwise from stem to tail. Spaghetti squash are really tough and hard, so be cautious and work slowly. You can cradle the squash in a balled-up dish cloth to keep it steady as you cut. Use a soup spoon to scrape out the seeds and stringy bits of flesh from inside the squash. Be careful of actually digging into the flesh, though — we want that! The inside should look clean and fairly smooth. Discard the seeds (or save them and roast them for a snack!).**Pour a little water in the pan, enough to cover the bottom. Your squash will roast just fine without it, but I find that the water helps the squash steam and become more tender. You can also cover the pan with aluminum foil, if you prefer.***The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. The flesh will also separate easily into spaghetti-like strands. You can also taste it right now — if the noodles are still a bit crunchy for your taste, put the squash back in the oven for another 15 to 20 minutes.____________________________________________________________________Slide4

Nutrition Solutions Cooking DemoAlfredo SauceIngredients:1 teaspoon Olive oil1 tablespoon Onions, minced

1 teaspoon Garlic12oz Jar Walden Farms Alfredo pasta sauceSalt and pepper to taste

Directions:

Put oil into a hot saucepan, sweat onions and garlic till translucent

Add Alfredo sauce

Sprinkle with salt and pepper to taste.Servings: 4

Utensils needed:2qt sauce potWiskKnifecutting boardNutrition FactsServing Size: 1Amount/ServingAmount/ServingTotal Fat 14gTotal Carb 0gCalories: 40Protein 0g

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Nutrition Solutions Cooking DemoChicken Alfredo w/ Spaghetti SquashIngredients:1 teaspoon Olive Oil½ Red Bell Pepper, sliced

½ Green Bell Pepper, sliced¼ Yellow Onion, sliced¼ teaspoon Garlic, mincedSalt and pepper to taste

8 oz. Chicken Breast, grilled, sliced

Dash Old

Bay

1 ea Alfredo Sauce recipeDried Parsley, garnish

Directions:Put oil into a hot saucepan, sweat garlic till translucent Add peppers and onions sautéed till al’dente’ Add Grilled ChickenAdd dash of Old Bay’s, stir to incorporate.Pour Alfredo Sauce over Spaghetti SquashGarish with parsleyReady to serveServings: 4 – 6oz servingsNutrition FactsServing Size: 1Amount/ServingAmount/ServingTotal Fat 1gTotal Carb 9gCalories: 205

Protein 29.4g

Notes:

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Notes:

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