Lettuce wraps instead of fluffy sandwich bread? Easy!
Mashed cauliflower for mashed potatoes? Yum!
But hold up! No pasta? No spaghetti and meatballs, no pesto, no buttered noodles? Can’t do it!
Are you a carb cutter who can’t resist pasta? You are not alone. Pasta is a staple of the modern diet, a childhood comfort food, and the base ingredient for many a quick and filling weeknight meal. Even the most dedicated paleo or low carb eater has a hard time leaving pasta behind.
However, there is hope! If you are low-carbing but miss your pasta meals, you need to discover spaghetti squash.
Spaghetti squash is a yellow winter squash, oval in shape. It gets its name from the way the flesh separates into long, thin, noodle-like strands. Where a 1-cup serving of standard pasta averages 200 calories and 40 grams of carbs, a cup of spaghetti squash packs a mere 31 calories and 7 grams of carbohydrates. It is much more nutritious than pasta as well, packing a helping of folates, vitamins B6 and C, beta carotenes, and fiber into each cup. Its mild taste, shape, and texture make it a useful and healthy substitute for pasta in a variety of recipes.
When choosing spaghetti squash, look for one that feels heavy for its size, has a bright yellow to bright orange color, and has no bruises. Store in a cool dark area and use within 3-4 days of purchase for best flavor and texture.
To use spaghetti squash as a pasta-like base for sauces, you first need to cook it. Cut the squash in half and scoop out the seeds. To bake it, place it cut side down in a baking pan and add enough water to the pan to fill it to about 1/4 inch. Bake at 375 degrees until tender, about 30-40 minutes. You can also steam or microwave the cut halves. After it is cooked, use a fork to scrape out the flesh, which will naturally pull apart into strands.
Now for the fun part: topping the squash for flavorful meals and side dishes. Check out these ideas for serving this low-calorie wonder veggie!
Note: All recipes use one cooked spaghetti squash and make about 2 servings.
1. Buttered noodles
For a simple side dish, saute the spaghetti squash strands with garlic and butter. Grate some parmesan cheese and sprinkle on top.
2. Spaghetti Squash with Ricotta and Herbs
This can be either a side dish or a main dish with a salad. Place cooked squash in a bowl. Mix ricotta cheese with chopped fresh basil, oregano, ground black pepper, and a small handful of grated Parmesan. Spoon over the cooked squash and top with a sprinkle of parsley.
3. Spaghetti (Squash) and Meatballs
This is a quick-to-fix weeknight main meal. Heat cooked homemade or frozen meatballs in a saute pan until browned and heated through. Add jarred or homemade marinara sauce with a splash of red wine and simmer until bubbling. Pour meatballs and sauce over cooked squash and grate fresh Parmesan over top.
4. Mediterranean “Pasta”
Saute chopped bell peppers, zucchini, and onion in olive oil, and stir in cooked squash. Heat through and place in serving dish. Top with chopped black or kalamata olives and feta cheese crumbles.
5. Pesto Squash
This is a good warm-weather meal. Toss cooked squash with homemade or store-bought pesto, and sun-dried tomatoes. You can heat the pasta and tomatoes and pour it over freshly cooked squash, or mix the tomatoes and pesto without heating and use it to top cooked spaghetti squash that has cooled to room temperature.
6. Spaghetti Squash with Lemon and Capers
Lemon and capers with spaghetti squash and some other veggies make a tasty side dish or a light main dish. Melt 1/4 c. (1/2 stick) of butter in a saute pan and heat until browned. Stir in a handful each of chopped red pepper and chopped zucchini. Cook until soft, then add 1 tablespoon of capers, 2 tablespoons of lemon juice, and some chopped parsley and stir in. Heat until warm and use the sauce to top cooked spaghetti squash.
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