How to Prepare Spaghetti Squash
Spaghetti Squash Is Like A Cucumber And A Watermelon
Our spaghetti squash is from the cucurbit family of plants (like cucumbers, cantaloupes, watermelons, pumpkins, and other squash).
When you cut this squash open, the result looks like other squash in color, but is shaped like spaghetti strands. The strands become more visible after cooking in the oven, as you rake over the flesh with a simple table fork.
When you cook the strands, the flesh scooped out looking like yellow spaghetti is delicious and incredibly fun for the kids - especially when you let them help rake the strands from the vegetable.
Purchase your spaghetti squash when it has a hard rind and no bruises. It also should not be soft or mushy. If it has a "funny" smell, do not purchase it, because it is likely decaying on the inside.
These squash should be heavy in proportion to their size and look evenly ivory-yellow all around the fruit. Growing on a vine like many other squash, they will likely weigh 2 to 3 pounds each or even more. For cooking for a large meal, one large squash can serve up to 8-10 people.
Spaghetti Squash & Vegetables
Yield - 8 to 10 main dish sized servings
- Sharp kitchen knives
- Clean and sanitized cutting board
- Two cooking pans
- One heavy skittle - cast iron is great.
- One baking dish
- Measuring cups, spoons and stirring utensils
- Large serving platter
- 1 large spaghetti squash
- 1 medium onion, chopped medium
- 1/2 pound fresh mushrooms, washed and sliced
- 2 garlic cloves, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 Tablespoon extra virgin olive oil or peanut oil or your favorite oil on hand
- 4 large tomatoes, diced
- 1/4 cup chopped flat leaf parsley, plus additional for garnish
- 1/2 teaspoon salt, or to taste
- 2 tablespoons butter or margarine
- 2 tablespoons flour
- 1 cup 2% milk or soymilk
- Fresh ground black pepper to taste
Cooking The Squash
- Preheat oven to 350°F.
- Slice the squash in half, lengthwise, and scoop all the out seeds and save them to make a snack (see next recipe).
- Place squash on a vegetable steamer in a large cooking pot. Cover the pot and steam the squash until is fork-tender, usually about 45 - 50 minutes.
- Sauté the onion, mushrooms, garlic, basil, oregano, and thyme in olive oil in a heavy skillet. When the mushrooms are golden brown, add the diced tomatoes and 1/4 cup of chopped parsley.
- Simmer for about 10 minutes, or until the liquid is nearly evaporated, then add ½ teaspoon salt and continue to simmer on low heat.
- In another pan, melt butter or margarine and stir in the flour t begin a roué. Cook this in the pan for only 30 seconds, then using a whisk, stir in the milk evenly a bit at a time until it is all added and the mixture smooth. Cook this mixture over medium heat, stirring constantly until it is thick. Then keep it warm.
- When squash is tender, let cool to the touch and place both halves into a baking dish. Season with salt and black pepper. Divide your white sauce over the two squash halves and spread it out evenly. Next, top each with squash half the vegetable mixture. Now bake in the over for 20 minutes until medium golden brown. Remove from oven.
- Place the squash on a large platter and garnish with parsley. Use a large serving spoon to scoop squash out of the shell onto individual plates at the table.
Nutritional Content Of Spaghetti Squash
|Serving size: 1 Cup|
|Calories from Fat||0|
|% Daily Value *|
|Fat 0 g|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 7 g||2%|
|Sugar 3 g|
|Fiber 2 g||8%|
|Protein 1 g||2%|
|Cholesterol 0 mg|
|Sodium 17 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.|
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Spaghetti Squash Seeds Are Good Toasted
Toasted or Roasted Spaghetti Squash Seeds
- Squash seeds left over form the above recipe
- 2 Tablespoons EVOO
- Salt and any other seasonings you would like. Red pepper is a nice addition when you want a little zing.
- Wash the seeds and pat dry in a clean kitchen towel.
- Using a sauce pan, just cover the bottom with a little EVOO and heat it up over a medium heat. When it just begins to waft up a mist of heated oil, add the seeds.
- Add salt to taste and slowly toast, stirring, and tossing constantly until brown. If seeds pop, turn down the heat.
- Serve warm with additional salt to taste and other seasonings, if desired.
- The seeds may be roasted in the oven instead, at 275 degrees F.
- Add EVOO and salt to the seeds in a small bowl, stir, and place on a sheet pan in the oven for 15 minutes or until golden brown.
© 2007 Patty Inglish MS