Spaghetti squash is delicious, healthy and can be used anywhere you would use pasta. It can be baked, boiled, sautéed or even microwaved, but regardless of how you choose to make it, this squash is surprisingly simple to prepare. The best part is it has only 40 calories and 8 grams of carbohydrates per cup, versus traditional pasta, which has 200 calories and 40 grams of carbs per cup.
Sharp Health News contributor Olga Hays shares her quick and easy method of making spaghetti squash with other veggies, one of her favorite ways to replace pasta in this warm and healthy dish.
Gluten-Free Cheesy Veggie “Pasta” Bake
At only 151 calories and 7 grams of fat per serving, this dish is both gluten- and guilt-free.
Yields 6 servings
1 medium spaghetti squash
2 tablespoons olive oil
1 red pepper, diced
1 zucchini, diced
1 carrot, shredded
2 cloves garlic, minced
1 tomato, diced
16 ounces tomato sauce
4 ounces shredded mozzarella cheese
1/4 cup shredded Parmesan cheese
Preheat oven to 350° F. Slice spaghetti squash in half lengthwise and remove seeds and pulp. Place in glass baking dish with 1/2-inch water, cut sides up. Salt and pepper to taste. Cover and cook in the microwave for 10-12 minutes. While the squash is cooking, add the oil, garlic, pepper, zucchini and carrots to a pan, cooking over medium heat.
Remove squash from microwave and scrape the flesh from the peel with a fork. It should flake off easily in strings, resembling spaghetti. Place the spaghetti squash in a casserole dish. Add the cooked veggies, diced tomato, sauce and most of the cheese; mix well.
Sprinkle leftover cheese on top and bake for 30 minutes or until the cheese is bubbly. Allow to cool for five minutes, serve and enjoy.