Spaghetti squash: a pasta alternative and more: savory or sweet, this pasta impostor boasts vital nutrients, a crunchy texture and few calories and carbs

Thanks to the low-carb craze a few years ago, spaghetti squash went from being a relatively unknown member of the squash family to having a starring role on the plates of dieters everywhere. This watermelon-shaped squash, with its firm strands that resemble actual spaghetti, is indeed an ideal way to create pasta-like meals minus the carbs and calories. But you don't have to be waching those carbs to enjoy this delicately flavored, nutrious vegetable.

"Spaghetti squash is a unique addition to your meal," says Milton Stokes, MPH, RD, spokesperson for the American Dietetic Association. "You can use it just like pasta, too. That's handy for those trying to cut back on carbohydrate intake. Plus, spaghetti squash has a high beta-carotene and fiber content and is very low in calories."

When buying, choose spaghetti squash that is heavy for its size. The average weight for a spaghetti squash is 4 pounds, but some can weigh as much as 8 pounds. Other characteristics to look for include a hard shell, even coloring and firm skin that is free of soft spots or mold. Like other winter squash, spaghetti squash can be stored for about a month in cool, dark place (50-60F is best). Cut squash can be stored in the refrigerator (covered with plastic wrap) for one to two days.

Quick and Easy Cooking

One of the easiest ways to cook spaghetti squash is in the microwave. Split lengthwise and scoop out seeds. Place cut sides up in a dish with about 1/4 cup water. Cover with plastic wrap and cook 10 to 12 minutes, depending on size. Let halves cool for about 10 minutes before using a fork to separate strands.

Alternately, you can bake or boil squash halves. To bake, pierce skin with a fork in several places. Put in baking dish flesh side down with 1/4 inch of water and cook 35 minutes to an hour at 350F. For boiling, drop whole squash into a large pot of boiling water and cook 20 to 30 minutes or until fork can be easily inserted into shell.

The mild-flavored tendrils rocked inside spaghetti squash are easily seasoned in a variety of ways. Some ideas: Top with your favorite marinara sauce and Parmesan cheese; toss into a Mediterranean vegetable medley; add to soups or salads; or sweeten the squash up with butter, cinnamon and sugar.

spaghetti squash marinara

Serves 4-6

  1 4-lb. spaghetti squash, washed and halved
  1 Tbs. olive oil
  1 large onion, sliced (about 1 1/2 cups)
  1 28-oz. can diced tomatoes
1/2 tsp. basil
1/2 tsp. coarse salt
1/4 tsp. pepper
1/2 lb. Italian-style turkey sausage, cooked
  2 oz. smoked mozzarella or Gouda cheese, shredded

Microwave squash. Gently scrape squash, and lift out strands
with fork, placing them in large bowl. (Or, you can cut and
remove seeds before microwaving--see directions for cooking
squash, p. 52.)

Heat olive oil over medium heat in nonstick 12-inch skillet.
Add onion, and saute 5 minutes. Add tomatoes, basil, salt
and pepper. Reduce heat, and simmer 10 minutes.

Add turkey sausage to tomatoes and simmer for 5 minutes,
or until heated through. Ladle over squash strands,
top with cheese, and serve.

PER SERVING: 316 CAL; 15G PROT; 13G TOTAL FAT (5 SAT. FAT); 35G CARB; 40MG CHOL; 1,327MG SOD; 3G FIBER; 8G SUGARS

Nutrition Facts

Serving: 1 cup

Calories: 80

Fat: 0g

Carbohydrates: 10g

Vitamin A: 7292 IU (146% Daily Value, DV)

Fiber: 5.7g (23% DV)

Potassium: 896mg (26% DV)

Vitamin C: 20mg (33% DV)

Bonus: Good source of folate and omega-3 fatty acids

Availability: August-March

Storage: May be kept up to one month (sometimes more) in a cool, dark, well-ventilated place.

Fun Fact: The orange variety tends to be higher in beta-carotene and slightly sweeter than the pale yellow kind.

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