How to Cook Spaghetti Squash

I LOVE this tasty vegetable! What I also love is how nutritious it is! If you follow me on facebook or twitter, you know this is a regular item in my household meal plans. It is extremely easy to cook, and extremely versatile. You can use spaghetti squash in normal pasta recipes as a lower calorie, nutrient rich, vegetable replacement. I absolutely love it!

1 cup cooked spaghetti squash:
42 calories
0 g fat
10 g Carbohydrates
2 g fiber
1 g protein

Spaghetti Squash also contains 3% your daily value of Calcium, 5% daily value of Vitamin A, and 9% of your daily value of Vitamin C!

Just a little comparison for you:
1 cup cooked regular pasta
220 calories
1 g fat
43 g carbohydrates
3 g fiber
8 g protein

While you can see that there is a big difference in the nutrition of spaghetti squash and regular spaghetti, both have their benefits. Regular spaghetti does have more protein and 1 gram of fiber more than in spaghetti squash. However, look at how many more calories are in 1 cup of regular pasta! To make up for the protein and fiber that comes with regular pasta, add a good source of protein on the side or on top of your spaghetti squash.

Biggest question I get is.. how do you cook spaghetti squash?

Well I have tried every way in the book: Do you cook it whole? Do you bake it? Microwave it? Boil it? Here is the simplest and most efficient way I have found to cook spaghetti squash:

1. Rinse whole spaghetti squash. As with any fruit or vegetable, bacteria on the outside can stay on your knife as you slide it though the item. It is always important to rinse well before cutting (same with cantaloupes, apples, potatoes, etc).

2. With large, sharp knife slice the spaghetti squash in half “hot dog style.” You really have to use your muscles sometimes because this can be tough!

Spaghetti Squash cut

3. Scoop out the “guts.” Like other squashes (and pumpkins) there is a pile of seeds and guts that I’ve found to be easiest to remove before cooking.

4. Place 1/2 of spaghetti squash, skin side up (open side down) on a microwavable plate. Microwave for 7-10 minutes per half. You’ll know it is done with you can push the squash with your finger and it sinks in a little bit. Let it sit for a few minutes.

Cooked spaghetti squash, ready to scrape out strands

5. Take a fork and scrape out the squash. You’ll see it literally looks like spaghetti stings!

Spaghetti Squash strands in bowls

6. Use this “spaghetti” in any recipe you would use for regular pasta. Spaghetti squash has a great flavor, so it tastes great with a little olive oil, parmesan cheese and garlic! Or add your favorite pesto or marinara sauce!

ENJOY!

Have a happy, healthy day!
Ash