Spaghetti squash, a large, oblong squash weighing anywhere between 4 and 8 pounds, gets its name from the stringy, spaghetti-like flesh found in its center. While two varieties of the vegetable exist, the one most commonly found in supermarkets is the orange-colored "Orangetti" squash developed in the early 1990s, the FabulousFoods website notes. Adding spaghetti squash to your diet can help you cut calories and fat while boosting nutrients.
Nutrition
With half the fat and calories of winter squash, spaghetti squash is a nutrient-dense food that makes a healthy addition to any meal plan. One cup contains 42 calories, 10 g of carbohydrates, less than 0.5 g of fat and 2 g of fiber. The squash is also rich in potassium, manganese, vitamin C and beta-carotene.
Buying
Look for squash with an even coloring. A mature spaghetti squash shouldn't have any green coloration left. Choose fruits that are heavy for the size and have a firm outer rind. Don't purchase squash with soft spots or patchy coloring. A 4-lb. spaghetti squash will give you about 5 cups of edible fruit. Store your spaghetti squash at room temperature for as long as three weeks before consuming, the University of Vermont suggests.
Cooking Methods
Spaghetti squash can be cooked in the oven or on the stovetop. After rinsing, pierce the skin several times with a fork and place in a 375-degree oven for 45 minutes to an hour, or until the flesh is tender. To boil, cut your squash in half lengthwise for longer strands or across the narrow part for shorter strands. Remove the seeds and place the halves in a large pot, with the cut surface facing up. Add about 2 in. of water, cover and bring to a boil. Allow the squash to steam for 20 to 30 minutes, or until the flesh is tender.
Serving Suggestions
The long strands of the flesh of spaghetti squash make it a low-calorie alternative to pasta. Once cooked, pull a fork lengthwise through the center of the squash to separate out the strands. Spoon out the flesh down to the harder outer skin and serve as you would with spaghetti pasta. Top with pasta sauce and eat as is, add to soups, casseroles or salads, or mash the strands together and saute to make pancakes.
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