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.
Prep Time 10 mins
Cook Time 55 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.
 

Nutrition

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