What is Spaghetti Squash?
Spaghetti squash is a non-starchy vegetable that is often used in place of pasta. It is low in calories, yet packed with fiber, beta carotene, manganese, vitamin C, and B vitamins.
The fiber helps to keep your digestive tract running smoothly, and promotes satiety, aiding in weight loss.
The flavor is mild and the stringy texture is similar to pasta. Top with your favorite tomato sauce and grated cheese for a simple mid-week meal. The skin is not edible, so and can be used as a bowl for serving.
How to Roast Spaghetti Squash
Spaghetti squash is easy to prepare once you know how to cut it. Choose medium sized for easier handling if you find cutting large squashes intimidating. It’s shaped like a football, and can roll around on a cutting board, so it’s best to start by trimming off each end so you have a flat side. Then, stand the spaghetti squash upright on a cutting board. Using a large heavy knife, starting from the top, cut right down through the center, getting leverage over the top, and holding both ends of the knife.
Place on the cutting board cut side up. Scoop out the seeds. The seeds can be discarded, but I save my squash seeds. I rinse them in a strainer and scrape any flesh off, blot with a paper towel, and roast on the same roasting pan as the squash with a sprinkle of salt and pepper. They can be eaten like pumpkin seeds, or used as a garnish on your spaghetti squash dish, as shown in the recipe below.
Roasting the seeds of your squash is a wonderful way to minimize waste, and cut costs. Seeds are packed with fiber, healthy fats, and vitamin E.
Once the seeds are removed, place cut side down on a baking sheet and place in a preheated 350 degree oven and roast for about 30 minutes, or until the skin begins to brown, and you can poke a fork through easily.
This is a wonderful, low calorie, nutrient packed dish that is economical, gluten and dairy free, and is an excellent choice considering we are rolling into the holiday season, which typically means more dining out, traveling, socializing and indulging.
Spaghetti Squash w Blistered Tomato, Basil, and Avocado Bruschetta
Ingredients
- 1 medium spaghetti squash cut crosswise, seeds removed
- 1 pint cherry or grape tomatoes
- 2 large cloves garlic roughly chopped
- 1 ripe avocado
- 4 large basil leaves
- Salt and Pepper
- 2 tbsp extra virgin olive oil divided
Instructions
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Preheat oven to 350 degrees – use convection roast setting if you have a convection oven
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Place spaghetti squash halves on baking pan cut side down
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On a second baking pan, add tomatoes and garlic, then drizzle with 1 tbsp olive oil, and sprinkle with salt and pepper
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Bake spaghetti squash and tomatoes on center oven rack for about 30 minutes, or until tomatoes begin to blister, and you can poke tines of a fork through spaghetti squash
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Remove from oven
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Dice avocado, and toss with blistered tomatoes
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When cool enough to handle, invert spaghetti squash halves, and drizzle with remaining olive oil, and sprinkle with salt and pepper
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Leaving squash in the skin, scrape squash into strands with tines of a fork, scraping all the way down to the skin, then set aside
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Scrape a well into the center of the spaghetti squash, and fill each half with one half of tomato avocado mixture
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Re-season adding more olive oil, salt and pepper, if desired
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Garnish with squash seeds (if reserved), chopped fresh basil, and serve
Recipe Notes
Tips:
Roast squash seeds on same pan as squash with a dash of salt and pepper to use as a garnish or for a quick healthy snack
Line pans with parchment paper for easy clean up
You can omit oil to keep it oil free and save about 125 calories per serving
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