If you are trying to cut down on your consumption of fat and calories, french fries are definitely a food to avoid. One way to resist the temptation of deep-fried potatoes is to make spaghetti squash french fries, which are not actually fried but baked. One cup of baked spaghetti squash has only 42 calories, and is a good source of vitamins K and A. The squash gets its name from its unusual texture, with flesh that turns into long, noodle-like strands when cooked and separated. However, the raw squash can also be cut into "fries" and baked to a crisp.
Step 1
Preheat your oven to 350 degrees F.
Step 2
Place the whole spaghetti squash on its side on a chopping board and slice off the “bottom” of it. This gives the squash a flat base and prevents it from wobbling around, which makes it easier and safer to peel.
Step 3
Sit the squash on its flat bottom and carefully peel off the skin with your knife, slicing along the sides from top to bottom.
Step 4
Cut the whole, peeled squash in half from top to bottom. Use a metal spoon to scrape out the seeds and mushy parts from the middle of the squash halves.
Step 5
Slice the squash into batons about the size of french fries. You can make them as long or short and thick or thin as you like, but keep the batons a similar size so that they cook evenly.
Step 6
Place your squash fries in a large bowl and drizzle a little unsaturated oil over them. Toss the squash in the oil with the metal spoon so that the fries all get a thin coating of oil. You can add a little salt and pepper at this stage, too, if you like.
Step 7
Transfer the squash fries to a cookie sheet and place it in the preheated oven. Bake them for about 15 to 20 minutes.
Step 8
Take the cookie sheet out of the oven and flip the fries over using a spatula. If they are stuck to the cookie sheet, put them back in the oven for about five minutes try again.
Step 9
Bake the squash fries for another 15 to 20 minutes. They should be golden and crisp when done.
Tips and Warnings
- Peeling and chopping the dense, heavy squash is the most difficult part of making these fries. A heavy, very sharp knife is essential. Spaghetti squash has a very mild flavor, so these fries benefit from seasonings such as paprika, curry powder or garlic powder. Add the seasonings at the same time as the oil.
Things You'll Need
- Large sharp knife
- Chopping board
- Metal spoon
- Large bowl
- Unsaturated oil such as canola, vegetable or sunflower oil
- Salt and pepper
- Cookie sheet
- Spatula
Member Comments