When cooked, spaghetti squash yields thin strands that can be used like spaghetti noodles. Using spaghetti squash instead of pasta can help you get more vegetables into your diet and is an excellent option for anyone who is intolerant of or sensitive to wheat.
Spaghetti squash is a good source of folic acid, fiber, potassium and vitamin A. The more orange the squash, the higher the content of the vitamin A precursor beta carotene, which can help relieve asthma symptoms and prevent certain health conditions such as heart disease, certain cancers and age-related macular degeneration.
One serving of spaghetti squash equals 1/2 cup and contains about 5 g of carbohydrates.
Baking - Halved
Step 1
Preheat the oven to 350 degrees Fahrenheit.
Step 2
Cut the squash in half lengthwise using a large kitchen knife.
Step 3
Scrape away the seeds and pulp in the center with a spoon.
Step 4
Place both halves face down on a cookie sheet.
Step 5
Bake for about 40 minutes, until you can easily insert a fork into the flesh.
Step 6
Let the squash cool down slightly, then take a fork and scrape out the strands.
Step 7
Serve with marinara sauce, or top with a drizzle of olive oil and some grated parmesan cheese.
Baking - Whole
Step 1
Preheat the oven to 400 degrees Fahrenheit.
Step 2
Pierce the skin several times with a fork.
Step 3
Bake until fork-tender, about 45 minutes to one hour.
Step 4
Remove from the oven and cut in half lengthwise immediately to prevent further cooking.
Step 5
Remove the seeds, then scrape out the strands with the fork.
Microwaving
Step 1
Cut the squash in half lengthwise.
Step 2
Remove the seeds and pulp from the center.
Step 3
Place both halves, cut side down, in a microwave-safe dish with 1/2 cup of water.
Step 4
Cover with a lid or plastic wrap and microwave for eight to 12 minutes or until fork-tender. Microwave cooking times will vary depending on the size of the squash and the microwave oven wattage.
Step 5
Scrape the flesh with a fork to remove the strands.
Boiling
Step 1
Fill a large pot with water and bring to a boil. You may need to use two separate pots, depending on the size of the squash.
Step 2
Cut the squash in half lengthwise and add to the pot.
Step 3
Cook for 20 to 30 minutes or until fork-tender.
Step 4
Remove the seeds and pulp with a spoon, and use a fork to scrape out the strands.
Tips and Warnings
- Be careful not to overcook, as the texture will turn creamy and you will not be able to separate the strands.
Things You'll Need
- Large kitchen knife
- Spoon
- Cookie sheet
- Fork
- Large microwave-safe dish
References
- Purdue University; Production, Fruit Quality, and Nutritional Value of Spaghetti Squash; Audrey H. Beany, et al.; 2002
- Medline Plus: Beta-carotene
- Fruits & Veggies More Matters; Ask the Expert; Elizabeth Pivonka, RD; 2007
- The University of Vermont; Spaghetti Squash; Dianne Hall Lamb; 2009
- University of Missouri Extension: How to Prepare Spagehtti Squash
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