1. Nutrition Solutions Presents Cooking Demonstration with Chef James
Healthier Italian
 Mixed Green Salad served with assorted Walden Farms dressings
Alfredo Sauce
Baked Spaghetti Squash
Chicken Alfredo w Spaghetti Squash

2. Nutrition Solutions Cooking Demo
Mixed Green Salad
Served with Walden Farms dressings
Notes:
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Ingredients:
Mixed Greens
Tomatoes, diced
Cucumber, sliced
Carrot, Shredded
Any other vegetable you like
Directions:
Put mixed greens in a bowl
Add vegetables
Top with your favorite Walden Farms dressing.
Serving Size: 1cup Salad
Nutrition Facts
Serving Size: 1 cup
Amount/Serving
Total Fat 0 g
Total Carbs 2.6 g
Calories: 18
Protein 0 g

3. Nutrition Solutions Cooking Demo
Baked Spaghetti Squash
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.
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Ingredients:
1 medium spaghetti squash (2 to 3 pounds)
Equipment Sharp chef's knife Cutting board Soup spoon Medium-sized roasting pan or baking dish Fork
Instructions
Preheat 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 cups
Nutrition Facts
Serving Size: 1 cup
Amount/Serving
Total Fat 0 g
Total Carbs 2.6 g
Calories: 18
Protein 0 g

4. Nutrition Solutions Cooking Demo
Alfredo Sauce
Notes:
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Ingredients:
1 teaspoon Olive oil
1 tablespoon Onions, minced
1 teaspoon Garlic
12oz Jar Walden Farms Alfredo pasta sauce
Salt 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 pot
Wisk
Knife
cutting board
Nutrition Facts
Serving Size: 1
Amount/Serving
Total Fat 14g
Total Carb 0g
Calories: 40
Protein 0g

5. Nutrition Solutions Cooking Demo
Chicken Alfredo w/ Spaghetti Squash
Notes:
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Ingredients:
1 teaspoon Olive Oil
½ Red Bell Pepper, sliced
½ Green Bell Pepper, sliced
¼ Yellow Onion, sliced
¼ teaspoon Garlic, minced
Salt and pepper to taste
8 oz. Chicken Breast, grilled, sliced
Dash Old Bay
1 ea Alfredo Sauce recipe
Dried Parsley, garnish
Directions:
Put oil into a hot saucepan, sweat garlic till translucent
Add peppers and onions sautéed till al’dente’
Add Grilled Chicken
Add dash of Old Bay’s, stir to incorporate.
Pour Alfredo Sauce over Spaghetti Squash
Garish with parsley
Ready to serve
Servings: 4 – 6oz servings
Nutrition Facts
Serving Size: 1
Amount/Serving
Total Fat 1g
Total Carb 9g
Calories: 205
Protein 29.4g

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