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.
- 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)
- 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.
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.
- 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.
Serving: 1cupCalories: 100kcalCarbohydrates: 18gProtein: 3gFat: 3gSodium: 540mgPotassium: 550mgFiber: 4gSugar: 8gCalcium: 60mgIron: 1mg
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