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Spaghetti squash is one of the most unique foods you'll come across. This melon-shaped winter squash is named for its flesh, which separates into spaghetti-like strands after it's cooked. For more ideas on preparing spaghetti squash, visit the full collection from Cooking Light.
Fun with Spagetti Squash
Parents may need to help out a bit by cutting the hard squash in half, but kids can have fun scraping up strands of spaghetti-like pulp. You can serve this as a side dish, or add sausage or ground beef to the sauce to turn it into an entrée.
INGREDIENTS
1 (3-pound) spaghetti squash
Cooking spray
1 tablespoon olive oil
2 garlic cloves, minced
1 (14.5-ounce) can no-salt-added diced tomatoes
1 (14.5-ounce) can diced tomatoes
1/2 cup chopped fresh basil, divided
6 tablespoons shredded pecorino Romano cheese
PREPARATION
1) Preheat oven to 350°.
2) Cut squash in half lengthwise. Scoop out seeds; discard.
3) Place squash halves, cut sides down, on a baking sheet coated with cooking spray.
4) Bake at 350° for 1 hour or until tender.
5) Heat oil in a medium saucepan over medium heat. Add garlic; cook 3 minutes, stirring occasionally.
6) Add tomatoes; bring to a simmer. Cook for 15 minutes or until thickened.
7) Remove from heat; stir in 1/3 cup basil.
8) Cool squash at room temperature for 10 minutes or until cool enough to handle. Scrape inside of squash with a fork to remove spaghetti-like strands to measure about 5 cups.
9) Divide squash evenly among 6 plates; top each serving with about 1/3 cup sauce and 1 tablespoon cheese. Top with remaining basil.
Source: Cooking Light, April 2002
Total Per Serving: Calories - 133, Carbs - 19.2g, Fat - 4.6g, Protein - 4.3g, Fiber - 3.8g, Sodium - 311mg.
Spaghetti Squash Fritters with Sriracha Mayonnaise
Pair a basic side salad with tasty Spaghetti Squash Fritters with Sriracha Mayonnaise for a simple, flavorful meatless meal.
INGREDIENTS
1 (2-pound) spaghetti squash
1 (8-ounce) package baby spinach
1/2 cup panko (Japanese breadcrumbs)
2 tablespoons grated fresh Parmesan cheese
1 tablespoon minced garlic
1/2 teaspoon freshly ground black pepper
1/4 teaspoon baking powder
2 large egg whites
1 tablespoon olive oil, divided
5 teaspoons canola mayonnaise
2 teaspoons 2% reduced-fat milk
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon cider vinegar
PREPARATION
1) Cut squash in half lengthwise. Scoop out seeds; discard.
2) Place squash halves, cut sides up, in a microwave-safe bowl. Cover with a damp paper towel. Microwave at HIGH 20 minutes or until tender.
3) Let stand 10 minutes. Scrape inside of squash with a fork to remove spaghettilike strands to measure 4 cups.
4) Heat a large skillet over medium-high heat. Add spinach to pan; cook 2 minutes or until spinach wilts.
5) Place squash and spinach on a clean dish towel; squeeze until barely moist.
6) Coarsely chop squash mixture, and place in a large bowl. Add panko and next 4 ingredients (through baking powder), and toss well to combine.
7) Place egg whites in a medium bowl; beat with a mixer at high speed until soft peaks form. Gently fold egg whites into squash mixture.
8) Fill a 1/4-cup dry measuring cup with squash mixture. Invert onto work surface; gently pat into a 3/4-inch-thick patty. Repeat procedure with remaining squash mixture, forming 10 patties total.
9) Heat a large nonstick skillet over medium heat. Add 1 1/2 teaspoons oil to pan, and swirl to coat. Add 5 patties to pan; cook 3 minutes on each side or until browned.
10) Remove patties from pan; keep warm. Repeat the procedure with remaining 1 1/2 teaspoons oil and squash patties.
11) Combine mayonnaise and remaining ingredients in a small bowl. Serve with fritters.
Source: Cooking Light, October 2013
Total Per Serving: Calories - 172, Carbs - 19.6g, Fat - 8.8g, Protein - 6g, Fiber - 4g, Sodium - 228mg.
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The Healthier Recipe of the Month is a feature primarily intended to provide accessible recipe options for those who may not have previously focused on healthy eating and aren't sure where to start or those who are looking to make incremental changes in their eating habits and overall dietary choices. These recipes are provided for educational purposes only, not as a substitute for professional health or dietary advice. Most recipes can be modified to substitute ingredients more appropriate for your personal dietary needs and preferences, particularly if your physician or dietician recommends avoiding particular foods.
Always seek the advice of a physician or other qualified healthcare provider (such as a dietitian) with any questions regarding a nutritional or other eating issue. Never disregard advice or treatment received from a health professional.
