Spaghetti Squash

 

Spaghetti Squash

Spaghetti squash has a yellow, stringy flesh that looks like spaghetti. Spaghetti squash has more nutrients than pasta, and this dish is packed with nutritious, savory vegetables.

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Prep Time 10 minutes mins

Cook Time 55 minutes mins

Course Side Dish, Veggie Side-Dish

Cuisine Italian

Servings 6

Calories 100 kcal

Ingredients

  

• 1 spaghetti squash
• 1 tablespoon canola oil
• 1/2 medium onion
• 2 cloves garlic
• 6-8 large mushrooms
• 1 large carrot
• 4 plum tomatoes
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Pepper to taste
• 1 can (8-ounce) tomato sauce
• 1 small zucchini (optional)

Instructions

 

• Preheat oven to 400 degrees. Pierce spaghetti squash with a fork several times all over. Place whole squash in oven and cook for 45 minutes to 1 hour. Squash is done when a knife can be easily inserted. Remove from oven and let cool.
• While squash is cooking, prepare sauce. Clean mushrooms with a damp paper towel and chop into small pieces. Scrub and grate carrot. Dice onion and mince garlic. Wash and dice zucchini and fresh tomatoes, or lightly drain canned tomatoes.
• Heat oil in a large skillet over medium heat. Add onion and garlic, and sauté until fragrant. Add mushrooms, zucchini (if using) and carrots, and sauté for 3-5 minutes. Add tomatoes, oregano, basil and pepper, and cook 4-6 minutes longer until all vegetables are tender. Stir in tomato sauce, reduce heat and let simmer 10-15 minutes.
• While sauce is simmering, cut squash in half. Scrape out seeds from center. Using a fork, scrape out the stringy flesh. Top with vegetable sauce to serve.

Notes

Smart Shopping Tips

• Spaghetti squash is a large oval-shaped squash with yellow skin. Look for squash that is heavy for its size, with a smooth rind that is free of spots and cracks.
• Spaghetti squash has a very mild flavor with a little sweetness and can be used in both savory and sweet dishes.
• Store squash in a in a cool, dry dark place for several weeks.

 

Cooking & Serving Tips:

• Save the seeds! After the seeds are washed and dried, you can roast them like pumpkin seeds.
• Toss with small amount of olive oil and fresh herbs, or serve chilled with red pepper, olives, and feta cheese.
• When using half an onion, tightly wrap the unused half in plastic wrap or place in a sealed plastic bag and use within a week.
• Substitute one 15-ounce can of diced tomatoes for fresh.