Your Recipe

Instant Pot Spaghetti Squash

Zutat  Menge  Kalorien 
Kürbis, alle Sorten, roh, Winter 1360.776g 463kcal
Olivenöl 14g 124kcal
Thymian frisch 0.8g 1kcal
Zitronenschalen 2g 1kcal
Salz, koscher 1g 0kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 (3-lb.) spaghetti squash 1 tablespoon extra-virgin olive oil 1 teaspoon fresh thyme leaves 1 teaspoon lemon zest 1/4 teaspoon kosher salt

How to Make It
Step 1
Cut the squash in half lengthwise; scoop out and discard seeds.

Step 2
Pour 1 cup water to a programmable electric pressure cooker (such as an Instant Pot). Place a wire metal steam rack in pot. Arrange cut halves of squash on top of steam rack. Cover Instant Pot, and fasten lid. Lock and seal steam valve. Set to HIGH pressure for 7 minutes. (The pot will take about 15 minutes to come up to pressure before the cooking program begins.) Allow pressure to naturally release for 10 minutes, then carefully release pressure by turning valve to VENT. Remove lid, and, using tongs, drain accumulated liquid from squash halves. Using a fork, scrape out flesh into spaghetti-like strands in a bowl (should have 4 to 6 cups)

Step 3
Add olive oil, thyme, lemon zest, and salt, to squash and toss to coat. Serve hot.

Nährwertangaben 
Portionsgröße  345 g | ml
Menge pro Portion  147
615
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.9g 5%
Gesättigte Fettsäuren  0.6g 3%
Natrium 112mg 5%
Gesamte Kohlenhydrate  29g 11%
Ballaststoffe  5.2g 19%
Zucker  7.5g
Protein  3.1g 6%
Vitamin D 0mcg 0%
Kalzium 97mg 7%
Eisen  2mg 11%
Kalium 1193mg 25%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 231.823 mcg 26%
Thiamin [B1] 0.102 mg 9%
Riboflavin [B2] 0.212 mg 16%
Niacin [B3] 1.707 mg 11%
Pantothensäure [B5] 0.642 mg 13%
Vitamin B6 0.532 mg 31%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 81.802 mcg 0%
Vitamin C 42.809 mg 48%
Vitamin D 0 mcg 0%
Vitamin E 0.913 mg 6%
Vitamin K 5.849 mcg 5%
Betain 0.004 mg 0%
Cholin 34.072 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  29.4 g 11%
Sugars 7.5 g 15%
Ballaststoffe  5.2 g 19%
Carbohydrate 29.3 g 0%
Netto-Kohlenhydrate 21.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.208 g 0%
Arginin 0.276 g 0%
Asparaginsäure 0.531 g 0%
Cystein 0.044 g 0%
Glutaminsäure 0.864 g 0%
Glycin 0.18 g 0%
Histidin 0.092 g 0%
Isoleucin 0.194 g 0%
Leucin 0.279 g 0%
Lysin 0.181 g 0%
Methionin 0.061 g 0%
Phenylalanin 0.194 g 0%
Prolin 0.177 g 0%
Serin 0.194 g 0%
Threonin 0.147 g 0%
Tryptophan 0.072 g 0%
Tyrosin 0.167 g 0%
Valin 0.212 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 96.77 mg 7%
Kupfer 0.24 mg 27%
Fluorid 0 mcg 0%
Eisen  2.03 mg 11%
Magnesium 48.02 mg 11%
Mangan 0.56 mg 24%
Phosphor 78.52 mg 6%
Kalium 1192.73 mg 25%
Selen 1.36 mcg 2%
Natrium 112.06 mg 5%
Zink 0.72 mg 7%
andere
Nährstoff Menge  DV
Wasser 305.896 g 0%
Asche 1.949 g 0%