Your Recipe

Instant Pot Spaghetti Squash

Ingrédient Quantité Calories
Courge d'hiver 1360.776g 463kcal
Huile d'olive 14g 124kcal
Thym frais 0.8g 1kcal
Zeste de citron 2g 1kcal
Sel, casher 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.

Valeurs nutritives
Taille des portions 345 g | ml
Quantité par portion 147
615
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.9g 5%
Gras saturés 0.6g 3%
Sodium 112mg 5%
Total des glucides 29g 11%
Fibres alimentaires 5.2g 19%
Sucre 7.5g
Protéine 3.1g 6%
Vitamine D 0mcg 0%
Calcium 97mg 7%
Fer 2mg 11%
Potassium 1193mg 25%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 231.823 mcg 26%
Thiamine [B1] 0.102 mg 9%
Riboflavine [B2] 0.212 mg 16%
Niacine [B3] 1.707 mg 11%
Acide pantothénique [B5] 0.642 mg 13%
Vitamine B6 0.532 mg 31%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 81.802 mcg 0%
Vitamine C 42.809 mg 48%
Vitamine D 0 mcg 0%
Vitamine E 0.913 mg 6%
Vitamine K 5.849 mcg 5%
Bétaïne 0.004 mg 0%
Choline 34.072 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 29.4 g 11%
Sugars 7.5 g 15%
Fibres alimentaires 5.2 g 19%
Carbohydrate 29.3 g 0%
Glucides nets 21.8g
acides aminés
nutriment Quantité DV
Alanine 0.208 g 0%
Arginine 0.276 g 0%
Acide aspartique 0.531 g 0%
Cystéine 0.044 g 0%
Acide glutamique 0.864 g 0%
Glycine 0.18 g 0%
Histidine 0.092 g 0%
Isoleucine 0.194 g 0%
Leucine 0.279 g 0%
Lysine 0.181 g 0%
Méthionine 0.061 g 0%
Phénylalanine 0.194 g 0%
Proline 0.177 g 0%
Sérine 0.194 g 0%
Thréonine 0.147 g 0%
Tryptophane 0.072 g 0%
Tyrosine 0.167 g 0%
Valine 0.212 g 0%
Minéraux
nutriment Quantité DV
Calcium 96.77 mg 7%
Cuivre 0.24 mg 27%
Fluorure 0 mcg 0%
Fer 2.03 mg 11%
Magnésium 48.02 mg 11%
Manganèse 0.56 mg 24%
Phosphore 78.52 mg 6%
Potassium 1192.73 mg 25%
Sélénium 1.36 mcg 2%
Sodium 112.06 mg 5%
Zinc 0.72 mg 7%
autres
nutriment Quantité DV
Eau 305.896 g 0%
Cendres 1.949 g 0%