Scrumptious Spaghetti Squash
Tiffany Batsakis, MS, RD, LD
Meals on Wheels of San Antonio
In keeping with my goal of sharing a new vegetable for you to try, here is your weekly post, written by my intern, Gena Baisa, Dietetic Intern, from the UTSA Nutrition and Dietetics Program. I hope you’ve been getting in your veggies. Let us know what your favorite dishes are or if you try the spaghetti squash!
Spaghetti squash has gained recent popularity in place of traditional pastas and starches. Many people looking for low-carb alternatives seek out this vegetable for its versatility and spaghetti like resemblance! However, spaghetti squash isn’t anything new.
Spaghetti squash is a type of winter squash that can be enjoyed all year long. Its mild flavor makes it easy to pair with a variety of different foods. Just Google search recipes for spaghetti squash and you’ll get over 625,000 results that range from spaghetti squash chow mien to green Chile chicken enchilada stuffed spaghetti squash.
One cup of spaghetti squash provides 42 calories, 0g of fat, 10g of carbs, 2g of fiber, 1g of protein, and a plenty of vitamin C, vitamin B6, manganese, copper, potassium, iron and calcium.
There are so many ways to enjoy spaghetti squash. Here is a simple, healthy, flavorful, and easy to follow recipe. For added nutrition and crunch, top with crushed almonds.
SPAGHETTI SQUASH WITH FETA AND HERBS
10 Minutes preparation time
40 Minutes cook time
50 Minutes total time
- 1 medium sized spaghetti squash
- 1 t. extra virgin olive oil
- 1/4 t. garlic powder
- 1/8 t. black pepper
- 1/4 t. kosher salt
- 1 T. fresh flat leaf parsley
- 1 T. fresh basil
- 1 T. fresh oregano
- 1 t. lemon zest
- 1/3 cup feta cheese, crumbled
- Preheat oven to 400 degrees.
- Line a baking sheet with foil and spray it with cooking spray.
- Cut the spaghetti squash in half lengthwise, spray the flesh with cooking spray, and sprinkle with salt and pepper.
- Roast the squash on the middle rack of the oven for 35-40 minutes.
- Remove the squash from the oven and let it cool long enough so that you can handle it.
- Using a fork, scrape the flesh out and put it in a bowl.
- Add the remaining ingredients to the squash and stir everything together.
- Serve immediately.
Note: To make this a complete meal, serve with a source of lean protein or a half a cup of beans of your choice. You can easily store your spaghetti squash and reheat for tomorrow’s lunch!