Spaghetti Squash Recipe for a Healthy, Low-fat Diet

Spaghetti Squash

Cook spaghetti squash for a healthy addition to a low-fat diet. It’s mild flavor and hardy texture makes spaghetti squash ideal for a variety of recipes.

Spaghetti squash makes an excellent side dish or a fun substitute in thin noodle recipes, from Asian to Italian. It is loaded with nutrients, such as beta carotene and fiber, and is tender, with just a slight crunch.

The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute different vegetables, but be sure to use ones that have contrasting colors

Spaghetti Squash Recipe 


➧ 1 Tbsp OLIVE OIL
➧ 1 large ONION (chopped)
➧ 4-6 cloves GARLIC (finely chopped)
➧ ½ RED BELL PEPPER (sliced)
➧ 1 14 oz can ARTICHOKE HEARTS in water (chopped)
➧ 1 cup OLIVES, and olive juice to taste (chopped)
➧ ¾ to 1 cup PARMESAN CHEESE (shredded or grated)
➧ 1 tsp OREGANO
➧ ½ tsp THYME
➧ 1 tsp BASIL
➧ SALT and PEPPER to taste

How to Make this Spaghetti Squash Recipe

⏩Preheat oven to 350.
⏩Cut spaghetti squash in half, lengthwise (a good, sharp knife will be nice). Place each side, cut side down, in a shallow pan with about ¾ c water. Cook spaghetti squash uncovered for 45 minutes. Set aside to cool squash halves–enough to handle without causing death to the handler–but not completely cool.
⏩You have time to chop up all your ingredients while the squash cooks. For the artichoke, you may want to remove some of the outer, tougher leaves.
⏩For each half, use a spoon to scrape out and discard the seeds and dark center strings. Use a fork to scrape out the squash into ‘spaghetti-like’ strands.
⏩Heat oil over medium-high heat. Saute onion and garlic 4-6 minutes. Add bell pepper. Turn heat to low, stir and cover for 2-4 minutes. Uncover, stir in spaghetti squash and remaining ingredients. Cover and cook till all ingredients are warm, about 7-10 minutes
⏩Add 1 Tbsp of olive juice and any other seasonings to taste. Serve warm. And a little-toasted bread on the side won’t hurt.
⏩Give this spaghetti squash recipe a try and let me know what you think, and…
⏩Bon appétit!
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