Spaghetti Squash Pasta

Spaghetti squash is a great low calorie pasta substitute with only 20 kcals per 1/2 cup!  Check out the nutrient comparison between spaghetti squash and regular pasta below.


                 Spaghetti Squash vs. Regular Spaghetti
1 cup                 40 kcals                        220 kcals
Carb                  10g                               43 g
Protein               1g                                 8g
Fiber                  2.2g                              2.5g      


How To Cook Spaghetti Squash

• Bake It -- Pierce the whole shell several times with a large fork and place in baking dish. Cook squash in preheated 375 degrees F oven approximately 45min - 1 hour or until flesh is tender.
  
  
• Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash.

Be careful when taking the squash out of the microwave or oven as it is EXTREMELY HOT!!! After letting it cool for 5 minutes, take a fort and "comb" the strands...it will look like spaghetti!




Servings: 4 x 2 cup servings


1. Microwave the spaghetti squash (whole) for 2 minutes to soften.
2. Cut squash in half, and scoop out seeds using a large spoon
3. Place 1/2c. water in a microwave safe dish, then place one half of the spaghetti squash in the dish
4. Microwave 8-10 minutes on HIGH and then let stand for 5 min (it is very hot!)
5. Using a spoon, run the fork from stem-to-stem, leaving strands of squash that resemble spaghetti.
6. Mix with spaghetti sauce, chili, or anything you want!  If you want to be creative and add in extra vegetables, saute onions and garlic in oil, then add chopped green and yellow peppers, mushrooms, and any other vegetables you enjoy in your pasta sauce.  This will add extra fiber, vitamins, and minerals while keeping calories low.


Enjoy!


Tip: This makes great leftovers!  Just scrap out the remainder of the squash and use the next day!