Food Spotlight: Spaghetti Squash
Morgan Davis, RD, LDN, CSSD
Registered Dietitian
Certified Specialist in Sports Dietetics
Craving some delicious pasta, but realize you have already reached your daily carbohydrate quota for the day? Here is a simple solution for you! Spaghetti Squash. You may have seen them around the grocery store, but aren’t exactly sure what all the hype is about, or what exactly to do with it.
Spaghetti Squash is an oblong vegetable similar to other winter squashes. Its color ranges from a pale yellow to an orange shade. When cut open it is almost like a pumpkin, filled with seeds. Like other winter squash, such as butternut and acorn, the flesh of the spaghetti squash is hard when raw, and becomes softer during cooking. However, it differs from other popular winter squash varieties in the way it pulls apart from the skin like small spaghetti noodles, hence the name spaghetti squash.
This vegetable is high in beta carotene, folic acid, and many other nutrients. Beta carotene is a powerful antioxidant that is converted to Vitamin A- the antioxidant activity helps different cells from being damaged, in turn reducing the risk of heart disease, some types of cancer, headaches and high blood pressure.
Don’t let the squash scare you when it comes to cooking it. It may seem a little tough at first to cut it, but with a good knife you can easily split the squash in half. The first step is to cut the squash horizontally into two pieces. Then remove the seeds, but don’t throw them away, you can always bake them (similar to pumpkin seeds), for a tasty protein-packed snack. Next, place the halves (cut-side down) in a baking dish, and cook for 45 minutes at 375 degrees. Once the squash is tender, remove and cool for a few minutes, until cool enough to touch. Using a fork, gently scrape out the squash “noodles”.
Toss with mushrooms and meat sauce or roasted vegetables and marinated chicken! Check out the following recipes for more spaghetti squash ideas!
http://www.myrecipes.com/recipe/meatless-meatballs-spaghetti-50400000104803/
http://www.skinnytaste.com/2013/01/baked-spaghetti-squash-and-cheese.html
http://www.delish.com/recipefinder/spaghetti-squash-pork-stir-fry-recipe-7603
