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How to Cook Spaghetti Squash and Make Mock Spaghetti and Meatballs
Health Benefits of Spaghetti Squash
Spaghetti squash is packed with healthy nutrients, including beta-carotene, potassium, vitamin A and folic acid. And like most vegetables, it’s extremely low in calories. One cup of spaghetti squash is less than 50 calories!
The spaghetti squash has a special quality when cooked: the inside of the spaghetti squash has the consistency of spaghetti-like strands, which makes it a perfect pasta substitute. This is perfect for individuals who cannot eat gluten products, weight-watchers, or just plain vegetable lovers!
Cook Time
Ingredients
- One 4 lb. spaghetti squash
- Non-stick spray
- Large knife
- Rectangular oven-safe pan
- Aluminum foil
Instructions
- Cut the spaghetti squash in half, long ways as shown.
- Using a large, sturdy spoon, remove all the seeds.
- In large oven-safe pan, line with aluminum foil and spray the pan with non-stick spray; then place the 2 spaghetti squash halves in the pan.
- Preheat oven to 375 degrees. Place pan with spaghetti squash halves in oven and cook for approximately 1 hour, or until squash is tender after inserting a fork.
- Let stand for 5-10 minutes to cool. Then, using a large fork, scoop out the inside of the spaghetti squash halves.
- Store the spaghetti squash in a microwaveable dish or pan until ready to serve. If you are serving your spaghetti squash as a side dish, it can be mixed with cooked vegetables, or merely seasoned with a dash of salt, pepper, basil, and garlic powder. Delicious!
Nutrition
| Nutrition Facts | |
|---|---|
| Serving size: 1 cup | |
| Calories | 42 |
| Calories from Fat | 0 |
| % Daily Value * | |
| Fat 0 g | |
| Saturated fat 0 g | |
| Unsaturated fat 0 g | |
| Carbohydrates 10 g | 3% |
| Sugar 4 g | |
| Fiber 2 g | 8% |
| Protein 1 g | 2% |
| Cholesterol 0 mg | |
| Sodium 28 mg | 1% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
1 cup of spaghetti squash also contains the following:
- 3% of the daily requirement of vitamin A, iron and calcium
- 8% of the daily requirement of vitamin B-6
- 9% of the recommended dose of vitamin C
Part 2: Mock Spaghetti and Meatballs Dinner Recipe
Now that your spaghetti squash is cooked, here's how to create a hearty, healthy mock spaghetti with meatballs dinner. First, you’re need the following ingredients:
- Cooked spaghetti squash (as prepared above)
- Meatballs of your choice, homemade or purchased. Suggested favorite: Shelton’s Fully Cooked Frozen Turkey Meatballs
- Tomato Sauce of your choice, homemade or purchased. Suggested favorite if no homemade sauce is on hand: Bertolli’s Marinara with Burgundy Wine
- Optional: Grated Cheese, Basil Seasoning
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Cook Time
Prep Time: 10 min
Cook Time: 15 min
Ready in: 25 minutes
Yields: 4 dinners
Instructions
- Meatballs: If using Shelton’s Fully Cooked Frozen Turkey Meatballs, or other frozen, cooked meatballs, thaw the desired number of meatballs in microwave.
- Tomato Sauce: Simmer meatballs in tomato sauce, 10-15 minutes on low setting, or until sauce is hot and meatballs are fully heated.
- Serve: Place 1 cup of spaghetti squash on dinner plate, add meatballs, tomato sauce, and grated cheese if desired. I like to sprinkle freshly chopped basil, or basil seasoning, and a pinch of garlic powder.
Voila! You have just created, a healthy, hearty, delicious, and nutritious meal!!!
Enjoy. :-)
Take the Challenge
Does spaghetti squash look like pasta?
© 2013 Amelia Griggs
