Spaghetti Squash

Rarely do I eat pasta; instead, I opt for spaghetti squash!  With 42 calories per cup,  it’s a simple, healthy alternative to pasta.

For “rustic” presentation, place seasoned squash back in the rind and top with marinara sauce and cheese.  Prepared squash will keep for up to five days in the refrigerator, but it does not freeze well.


1 Large Spaghetti Squash
1/3 C Water
1/4 C Low-Sodium Vegetable Broth
1 T Extra Virgin Olive Oil
Freshly Ground Black Pepper (to taste)
1/2 tsp Kosher Salt
1/2 tsp Red Pepper Flakes


1. Preheat oven to 375 degrees F. Rinse and dry squash, then halve lengthwise. Use a spoon to scoop out and discard seeds.

2. Arrange squash in a large casserole dish or high-rimmed cookie sheet, cut sides down. Pour about 1/3 cup water and 1/4 cup low-sodium vegetable broth into the dish (depth should be about 1/4″).

3. Carefully place tray in oven and bake until just tender, about 30-35 minutes. *Keep the oven door closed! Immediately remove the squash if it starts to cave in; if the squash is too crunchy, bake for an additional 5 to 10 minutes (cut sides down).

4. Remove from oven, carefully flip squash over and let cool for about ten minutes. Rake a fork back and forth across the squash; the flesh will ribbon off in strands like spaghetti. Continue raking the fork back and forth to remove all flesh (this can be done until the rind is visible), placing the strands in a bowl.

5. Drizzle with extra virgin olive oil, sprinkle with salt, pepper and red pepper flakes. Have a taste to determine if more salt, pepper or chili flakes are needed. Gently stir until evenly combined.

Top with your favorite marinara sauce and a shaving of Parmesan cheese. Enjoy!


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