Spaghetti Squash

Squash the carbs with this delicious "pasta" recipe!

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If you are worried that spaghetti squash won't fill you up, think again! The fiber content of spaghetti squash and enriched spaghetti is very similar, providing just over two grams per cup. This means that spaghetti squash provides the same fiber content for less calories, helping you feel just as full without eating hundreds of calories.

By Kristin Kirkpatrick, MS, RD, LD and Jim Perko Sr., CEC, AAC

Bolder, brighter, and richer in nutrients than your basic penne pasta, spaghetti squash is the perfect addition to an easy family dinner. One cup of cooked spaghetti made from white, enriched noodles, contains approximately 220 calories, 42 grams of carbohydrates and very few nutrients. Comparably, one cup of cooked spaghetti squash provides about 42 calories, 10 grams of carbohydrates, and a host of important nutrients such as vitamin A and potassium. If you are worried that spaghetti squash won't fill you up, think again! The fiber content of spaghetti squash and enriched spaghetti is very similar, providing just over two grams per cup. This means that spaghetti squash provides the same fiber content for less calories, helping you feel just as full without eating hundreds of calories. This spaghetti squash recipe is a weight loss wonder, providing a nutrition jackpot without having to invest a lot of calories.

Ingredients

  • 2 lbs spaghetti squash
  • 1/2 tsp lemon zest
  • 6 cups water
  • 1 1/2 vegetable base
  • salt to taste

Directions

Mix water and base in a medium size pot and set aside.

Cut the top and bottom off the squash. Then stand up right as you trim the skin off, making sure to cut the cream colored rind off.

Cut in half length-wise and scrape out the seeds. Lay the flat side down and slice into 1/4" slices.

Bring the pot of liquid to a boil and cook the squash for 5 minutes. If necessary cook for another 1 to 2 minutes.

Remove with a slotted spoon and place in an oblong pan or dish. While still warm break apart into strands of spaghetti.

Season with lemon zest and seasoning salt. Mix well and serve!