Weight Watchers FreeStyle Plan One Week Menu Plan

Creamy Mediterranean Spaghetti Squash SmartPoints® value 2*


1 spaghetti squash (at least 4 1/2 lbs.)
4 cups roughly chopped cauliflower
1/4 cup grated Parmesan cheese
1 tbsp. chopped garlic
3/4 tsp. salt
1/2 tsp. black pepper
1/2 cup fat-free milk
2 cups sliced mushrooms
1 cup chopped onion
2 cups chopped spinach
1/4 cup bagged sun-dried tomatoes (not packed in oil), chopped
1/4 cup sliced black olives
1/4 cup chopped fresh basil


Preheat oven to 400 degrees.

Microwave squash for 6 minutes, or until soft enough to cut. Once cool enough to handle, halve lengthwise; scoop out and discard seeds.

minutes. (For alternative cooking methods, see below.)

Meanwhile, prepare sauce and veggies. Place cauliflower in a large microwave-safe bowl with 1/4 cup water. Cover and microwave for 6 minutes, or until soft. Drain excess liquid.

In a blender or food processor, combine cooked cauliflower, Parm, 2 tsp. garlic, 1/2 tsp. salt, and 1/4 tsp. pepper.

Add milk and 3 tbsp. warm water. Blend on high speed until smooth and uniform.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, remaining 1 tsp.

garlic, and remaining 1/4 tsp. each salt and pepper. Cook and stir until mostly softened and lightly browned, about 6

Add spinach, sun-dried tomatoes, olives, and basil to the skillet. Cook until spinach has wilted, about 1 minute.

Reduce heat to medium low. Add cauliflower sauce. Cook and stir until hot and well mixed, about 2 minutes. Remove from heat, and cover to keep warm.

Use a fork to scrape out spaghetti squash strands. Place in a strainer to drain excess moisture. Thoroughly blot dry,
removing as much moisture as possible. Transfer 5 cups to a large bowl. (Reserve any extra squash for another

Add saucy veggies to the bowl, and mix well.

Time-Saving Alternative: Instead of baking the squash, cook it in the microwave. After softening in the microwave,
halving, and discarding the seeds, place one half of the squash in an extra-large microwave-safe bowl, cut side
down. Add 1/4 cup water, cover, and cook for 7 minutes, or until soft. Repeat with remaining squash half.

Source: hungry-girl.com