Yellow Veggetables - Facts and Recipe

What's Up with Yellow Veggies?

The USDA Dietary Guidelines, which were released last year, gave the green light to yellow vegetables, touting their health benefits and causing many Americans to wonder: Why yellow?

Dr. Sears has long promoted Zone-favorable yellow and orange vegetables because they are packed with nutrients. However, some veggies are better than others in the Zone. Squashes — including spaghetti squash and yellow squash — are favorable because they have a low glycemic load, which will help stabilize your blood sugar levels. Sweet potatoes and carrots, on the other hand, are less favorable because they stimulate insulin production.

Want to increase your yellow vegetable intake? Try this delicious recipe that was posted by a Zone member:

Spaghetti Squash Ole

Yield: 4 meals (women) or 3 meals (men)

Ingredients
1 spaghetti squash
10 ounces lean ground beef
1 cup onion, chopped
2 cloves garlic, chopped
8-ounce can tomato sauce
2/3 cup tomato juice
1 cup black beans
7-ounce can corn
Chile powder or Mexican seasoning mix, to taste
2 ounces fat-free cheese, either cheddar or Monterey Jack

Instructions
Slice spaghetti squash in half and scoop out the seeds. Place on baking sheet, cut-side down and bake 45-50 minutes or until tender.

While the squash is baking, brown the ground beef, cooking thoroughly. Drain fat and set beef aside. Dry wipe the pan used to brown the beef, and use it to saut頴he onion and garlic. When onion is tender, add tomato sauce, tomato juice, black beans, and the can of corn. Season with chili powder or Mexican seasoning, and simmer for 3-5 minutes.

To serve, use a fork to scrape the spaghetti squash out of the shell. For each portion, place 1 cup of squash on a plate and then top with the beef mixture. Sprinkle each portion with 1/2 ounce fat-free cheese.

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