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Cold weather calls for stick-to-your-ribs food, like this hearty pork stir-fry that’s quick, easy and—best of all—healthy.

Spaghetti Squash Stir-Fry
1 spaghetti squash (about 3 pounds)
1 pound pork tenderloin, trimmed
Olive oil cooking spray
5 medium scallions, thinly sliced
1 cup (or more!) broccoli, coarsely chopped
1 cup mushrooms, coarsely chopped
½ cup pea pods
½ cup onion, sliced
½ cup red and green pepper, sliced
2 cloves garlic, minced
1 jar fresh tomato sauce (preferably locally harvested and canned)

D I R E C T I O N S
Preheat oven to 350ºF. Cut squash in half, scoop out and discard seeds. Place each half, cut-side down, on a baking sheet. Bake until squash is tender, about 1 hour. Let cool for about 10 minutes then shred the flesh with a fork into a bowl. Discard shell.

Slice pork into thin rounds; cut each round into matchsticks.

Heat a large wok over medium-high heat. Swirl in oil, then add scallions, vegetables, and garlic, stirring until fragrant, about 30 seconds. Add pork and cook through (about 2 to 3 minutes). Add tomato sauce and heat until warmed throughout.

Top with low-fat cheese, if desired.


A T  T H E  M A R K E T
Winter cooking with fresh ingredients can be a challenge—summer tomatoes and bushels of colorful peppers aren’t so easy to come by. But these hearty greens and root vegetables are in abundance:

While spaghetti squash is typically harvested locally in the fall, it should still be available in local markets and is a nutritious addition to this delicious stir-fry. Spaghetti squash is low in calories (less than half that of pasta!) and high in dietary fiber, B vitamins, and vitamin C. However, whole-wheat noodles would be a healthy alternative.

Broccoli is grown year-round, but traditionally it is a cool weather crop at its best in winter. Broccoli can take on a bitterness when it is stored, so if you think you don’t like it, try truly fresh, just-harvested broccoli from a local source (or your own garden!). Of course broccoli is known as a powerhouse of nutrients—high in many vitamins, minerals and dietary fiber.

Mushrooms can be harvested year-round in Tennessee, depending on type and conditions, but you can choose your favorite for this as well—all rich in nutrients and fiber.


D I D  Y O U  K N O W ?
Spaghetti squash has ½ the calories of spaghetti, without sacrificing taste.