Spaghetti Squash

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Servings: 4 Difficulty: Intermediate
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A light, fiber-rich vegetable pasta alternative sauted with aromatic herbs and garlic
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Spaghetti Squash

Author: chefs-mate Cooking Method: , , , Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 341.6

Description

This delightful dish transforms humble spaghetti squash into a tender, noodle-like centerpiece that mimics pasta without the heaviness. The squash is roasted or boiled until tender, then separated into long, spaghetti-like strands. It is then gently sauted with finely chopped garlic, sweet onion, and crisp green peppers in a blend of olive oil and butter. Warm spices like fennel seeds, dried oregano, and basil infuse the dish with classic Italian aromatics, while a touch of black pepper adds subtle heat. This vegetarian-friendly meal is perfect for weeknight dinners, offering a comforting yet healthy option for those watching their carb intake. Its simple to prepare, uses pantry staples, and delivers a satisfying texture and flavor profile that the whole family will enjoy.

Ingredients

Directions

  1. Preheat oven to 400F (200C) or prepare a pot of salted boiling water.
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Roast the squash halves cut-side down on a baking sheet for 30-40 minutes until tender, or boil whole for 10-15 minutes.
  4. Let the squash cool slightly, then use a fork to scrape the flesh into long, spaghetti-like strands.
  5. Heat olive oil and butter in a large skillet over medium heat.
  6. Add the chopped onion and green pepper, sauting for 3-4 minutes until softened.
  7. Stir in the garlic, fennel seeds, oregano, basil, and black pepper, cooking for 1 minute until fragrant.
  8. Add the spaghetti squash strands to the skillet and toss gently to coat with the aromatics and butter.
  9. Heat through for 2-3 minutes, tossing occasionally.
  10. Serve immediately while warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 341.6kcal
% Daily Value *
Total Fat 9.6g15%
Saturated Fat 1.4g7%
Cholesterol 0.0mg0%
Sodium 8.0mg1%
Total Carbohydrate 54.3g19%
Dietary Fiber 4.5g18%
Sugars 2.8g
Protein 10.6g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: spaghetti squash, vegetarian, italian, low carb, gluten free, garlic, onion, herbs, fennel, oregano, basil, green pepper, olive oil, butter, healthy dinner, side dish, fall recipe, winter recipe, roasted squash, pasta alternative
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