nutritional information

Per SERVING:

  • Calories: 160
  • Protein: 3 g
  • Total Fat: 8 g
  • Saturated Fat: 1 g
  • Carbohydrates: 22 g
  • Sodium: 190 mg
  • Fiber: 5 g
  • Sugar: 7 g
Vegan

Italian-Style Spaghetti Squash

Italian-Style Spaghetti Squash

SERVES 4

This squash resembles strands of spaghetti.
  • 2 lb. spaghetti squash, halved lengthwise and seeded
  • 2 Tbs. olive oil
  • 1 medium-sized red onion, thinly sliced
  • 1 zucchini (8 oz.), diced
  • 4 medium-sized tomatoes, diced
  • ¼ tsp. salt
  • ¼ tsp. coarsely ground black pepper
  • ½ cup reduced-fat grated Parmesan cheese for garnish, optional
  • 1 small lemon, sliced
  1. Preheat oven to 350F.
  2. Place squash halves, cut side down, in baking dish. Add 1/4 cup water, and cover dish with foil. Bake for about 30 minutes, or until tender. Remove from oven, and cool slightly.
  3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add onion, and cook for 3 minutes, or until onion is translucent. Add zucchini, reduce heat to medium, and cook for 4 to 5 minutes, or until zucchini begins to brown. Add tomatoes, salt and pepper. Reduce heat to low, and cook, uncovered, for about 10 minutes.
  4. Using a fork, scrape squash strands into a bowl. Toss with remaining 1 tablespoon of oil. Mound squash in the centers of four pasta bowls. Spoon vegetable mixture around or over squash strands, dividing vegetables equally among bowls. Drizzle with more oil, if desired, and garnish with Parmesan cheese. Add lemon slices, and serve.
January 2004

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comments

Did the recipe just left out the cheese and it was great, even my 11 month old loved it!

Jacqueline d\'Estries - 2013-01-24 02:09:40

What a yummy, low calorie dish. I added italian seasoning and garlic salt to this very fresh, rustic dish.

Kara - 2010-09-26 20:49:57

This dish was the first time I ever tried Spaghetti Squash and i will def be making it more often. The only thing I did different was add a little bit of vegetable stock after I was done sauteeing all the vegetables, to give the sauce a little more added juice, also instead of sauteeing the tomatoes, I roasted them in the oven, to make them a lil more sweeter, and just added the tomatoes and all the juices back to the sauteed zucchinni mixture, along with some freh basil. Very fresh tasting and delicious dish.

Nicole - 2010-06-29 20:15:12

Rather than just tossing the spaghetti squash with oil, I decided to mix it with pesto to add a bit of extra flavor. I, too, then tossed the vegetable mixture with the squash rather than serving it on top of it. It turned out delicious. Thanks for the tasty recipe!

Debbie - 2009-11-08 18:44:30

This was excellent! Quick and very tasty. I stuck to the recipe fairly religiously. I did microwave the squash (to save time), seeded the tomatoes, skipped the lemon and used more Parmesan cheese. Tossing the squash strands with the veggie mixture made for a more even distribution of flavor, in my opinion. Mixed chicken breast strips with my husband's portion, as this was our main dish. Highly recommended!

Nanooky - 2009-11-03 15:11:33

superb! i used a can of tomatoes instead of whole tomatoes, some fresh oregano, added a crookneck squash, a big bell pepper, some basil and thyme and at the very end i stuck an immersion blender in and turned half if into a pureed sauce!

Danna - 2009-09-21 23:19:59

This was a super tasty recipe! Made a few modifications - Cut squash in half and put face down on a small plate w/a little water, microwaved each half separately ~10 min. Used 2 small/med zucchini and cooked them a bit longer than stated, and also added the squash to the veg mix in the saucepan to mix all the juices together, rather than putting mix on top. With tomato liquid, was super moist, savory and delicious!!

Jackie - 2009-05-10 20:19:15

I stuck to the recipe but squeezed a bit of lemon juice on spaghetti strands and added garlic to veggie mixture. Also added fresh basil.

Anonymous - 2012-03-01 19:52:28