[CHANGES] SPAGHETTI SQUASH 101

[Sandra Ahten]

SPAGHETTI SQUASH 101:
A PRIMER COURTSEY OF SANDRA AHTEN

Lesson One: Spaghetti squash is a zero-point vegetable!

Lesson Two: An average size spaghetti squash (2 pounds) yields about 5 cups 
of vegetable.

Lesson Three: How to cook a spaghetti squash in a microwave:
Cut the squash in half lengthwise and remove seeds. Cover each half with 
plastic wrap. Microwave on high for about 9 minutes, or until squash 
separates easily into spaghetti-like strands when tested with a fork. With 
this method you can rub spices or herbs into the squash before it cooks for 
additional flavor.
- or -
Pierce squash several times with a fork and place (whole) on a plate in 
microwave. Cook on high 15-18 minutes, or until tender. Turn the squash 
every 5-6 minutes.  When the squash has cooled enough that you can handle it 
(5 minutes or so), cut it in half lengthwise and discard the seeds. Remove 
strands with a fork.

Lesson Four: How to cook a spaghetti squash in a conventional oven:
Cut the squash in half lengthwise and remove seeds. In a baking dish large 
enough to hold the two halves, put about an inch of water, rub in spices or 
herbs if desired, and place the squash cut side down. Bake at 350 degrees 
for about an hour.

Lesson Five: Spaghetti squash is versatile. Use it anywhere you might 
normally use pasta or zucchini.  Here are some simple ideas from members:
"I like to saute vegetables in Pam for lunch. I put them on top of cooked 
spaghetti squash for a delicious 0- point meal."
"It is so good just cooked in the microwave with a little Molly McButter on 
it; also good with tomato sauce."
"I  tried something different and it was delicious. I sliced the squash and 
sprinkled it with cinnamon and a wee bit of chili powder. I roasted in in a 
350-degree oven for about an hour.  It was amazing! I reheated it in a pan 
sprayed with Pam and sprinkled it with a little more cinnamon."
"I like mine with a packet of taco seasoning."
"This is great for 3-4 points.  Cook half the spaghetti squash in the 
microwave while sauteing 1 can of chopped tomatoes, zucchini, onions, 
mushrooms and 5 ‘gardenburger’ mini-meatballs. Toss together and enjoy" Add 
some garlic, salt, pepper, your favorite lowfat grated cheese, and a little 
olive oil. Mix everything into a bowl and bake for a few minutes. My eight 
year old likes it."

Lesson Six: What to do with leftovers
Cooked spaghetti squash removed from the shell will save in an airtight 
container in your refrigerator for several days. If you cook only half at a 
time, cover the uncooked half with plastic wrap and refrigerate. It will 
save for a week or more.

Lesson Seven: Recipes!

SQUASHED TERIYAKI CHICKEN
2 (huge) servings at 4-1/2 points each

1 cup sugar snap peas
1 cup fresh or frozen green beans
1/2 medium onion
1/2 cup baby carrots, sliced
1/2 medium zucchini, sliced
2/3 cup frozen corn
1/2 spaghetti squash, cooked
6 oz chicken breast
4 Tbsp lite teriyaki sauce
Mrs. Dash or other spices to taste
Cut chicken breast in bite-size pieces. In a non-stick skillet saute chicken 
breast in cooking  spray until done. Remove from pan. Saute vegetables 
(except squash) and spices in cooking spray. When vegetables are done, add 
teriyaki sauce, chicken, and squash and heat through.

SOUTWEST SPAGHETTI SQUASH
4 servings at 5 points each

2 pounds spaghetti squash, cooked and shredded
1 can Mexican-style diced tomatoes (15 oz), undrained
1 can black beans (15 oz), rinsed
1/4 cup minced cilantro
1/4 tsp garlic salt
1/4 tsp fresh ground black pepper
1 tsp cumin
3/4 cup shredded lowfat Monterey jack cheese

Combine squash, tomatoes, beans, 1/2 cup cheese, cilantro, and spices in a 
large bowl, stirring well. Spoon into a 1-1/2 quart casserole sprayed with 
cooking spray. Sprinkle with remaining cheese. Bake, uncovered, at 350 
degrees for 30-35 minutes.

SPAGHETTI SQUASH VEGGI BAKE
6 (one cup) servings at 2 points each

1 spaghetti squash, cooked
1/2 cup onion
3/4 cup nonfat sour cream
3 Tbsp nonfat mayonnaise
1/4 cup Romano cheese
1/2 tsp dried basil
1/4 tsp salt
1/4 tsp pepper
1/3 cup Melba toast crumbs (about 10 toast, crushed)
1 tsp paprika
1/4 tsp onion powder

Coat a nonstick skillet with cooking spray; place over medium heat until 
hot. Add onion and saute for 3 minutes or until tender. Combine squash, 
onion, and next 6 ingredients in a large bowl; stir well. Spoon into a 
baking pan approximately 10 x 6 x 2 inches coated with cooking spray; set 
aside.

Combine toast crumbs and next 3 ingredients; stir well. Sprinkle over squash 
mixture. Bake at 350 degrees for 40 minutes or until thoroughly heated.

BREAKFAST LINK / SPAGHETTI SQUASH FRY
1 serving at 1 point

1/2 spaghetti squash, cooked
2 non-meat "sausage" links (such as MorningStar Farm brand)
1/2 cup diced onion
Dice the links. Brown the onion and links in a heated non-stick skillet 
sprayed with cooking spray. Add cooked squash and "fry" until it starts 
browning. For additional points, serve with ketchup, or parmesan cheese, 
and/or garlic toast.

SPAGHETTI SQUASH PRIMAVERA
4 servings at 1 point each

2 tsp vegetable oil
1/2 tsp finely chopped garlic
1/4 cup finely chopped red onion
1/4 cup thinly sliced carrot
1/4 cup thinly sliced red bell pepper
1/4 cup thinly sliced green bell pepper
1 can Italian-style stewed tomatoes, undrained
1/2 cup thinly sliced yellow squash
1/2 cup thinly sliced zucchini
1/2 cup frozen whole kernel corn
1/2 tsp dried oregano leaves
1/8 tsp dried thyme leaves
1 spaghetti squash, cooked
4 tsp grated parmesan cheese
1 Tbsp finely chopped fresh parsley
Heat a oil in large skillet over medium-high heat until hot. Add garlic. 
Cook and stir 3 minutes. Add onion, carrot, and peppers. Cook and stir 3 
minutes. Add tomatoes, yellow squash, zucchini, corn, oregano, and thyme. 
Cook 5 minutes or until heated through, stirring occasionally. Spoon over 
heated spaghetti squash and top with evenly divided cheese.

SPAGHETTI SQUASH IN PUTTANESCA SAUCE
4 servings at 2 point each

from the WW magazine Sept/Oct 2002 : Puttanesca is Italian for streetwalker, 
and it’s easy to imagine anyone whipping up the quick, easy sauce after a 
long workday – (or night).

1 medium (2pound) spaghetti squash
1 medium red onion, chopped
2 garlic cloves, minced
1 (13 oz.) jar roasted red peppers, drained and chopped
1/4 cup reduced-sodium vegetable or chicken broth
1 Tbsp capers
4 medium kalamata olives, chopped
1 to 2 tsp crushed red pepper
1 tsp honey
1/4 tsp salt
4 Tbsp freshly grated Parmesan cheese

Bake and separate the spaghetti squash. Set aside and keep warm.  In a large 
nonstick skillet with cooking spray and set over high heat. Add the onion 
and garlic; when they start to sizzle, reduce the heat to medium. Cook, 
stirring frequently, until softened and beginning to brown, about 8 minutes. 
Add the peppers and continue cooking until most of the liquid has 
evaporated. Remove from the heat and let cool slightly. Transfer to a food 
processor and pulse until well minced. Pour in the broth and pulse until 
nearly smooth. Return the mixture to the skillet; stir in the capers, 
olives, red pepper, honey and salt, and heat through. Add the squash strands 
and toss gently in the pan. Serve at once, sprinkled with the cheese.

Enjoy,

Sandra





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