Cooking with Tammy Kelly: Have you tried Spaghetti Squash
I am a huge pasta fan, I wish I weren’t, but if you feel like me, it might be time to try a different type of spaghetti: spaghetti squash. I am not going to tell you that it is just as yummy and comforting as true pasta, but it is a great healthy alternative!! Spaghetti squash is a yellow-orange vegetable harvested in early fall. When cooked, the inside of the squash can be shredded into long, thin strands similar to angel hair noodles, and can be used in comparable ways.
While a cup of spaghetti pasta has around 200 calories, a cup of spaghetti squash has around 30 calories, what a big difference!! While spaghetti squash doesn't necessarily taste like pasta, once covered when covered in tomato sauce, it makes a super healthy substitute. It has a delicate, texture and a milder flavor than most squash, I’ve it takes on the flavor of sauces and seasonings very easily. To access its inner noodles, spaghetti squash must be cooked until tender. There are a few ways to go about this. Kids love to watch this veggie phenomenon.
Cooking Spaghetti Squash
Preheat oven to 425 degrees. Cut the squash in 2 halves, scrape out the seeds and the fiber out of each half. Spray oil over the cut sides of the squash. Spray the baking sheet with oil and place the squash on the baking sheet cut side down.
Bake for about 30-40 minutes. Remove it from the oven when it's cooked through and soft, and let it cool. Flip the squash so that cut side faces up – that will speed up the cooling. After squash cools, scrape squash with a fork to remove flesh in long strands and transfer to a bowl. Let it cool.
Wring out or dry the spaghetti squash by wrapping portions of it in paper towels and squeezing hard with your hands over the sink. Try to get rid of as much liquid as you can.
Cooked spaghetti squash can be refrigerated for 5 days. It tends to cook better for fritters if you refrigerate for a day or two, allowing the spaghetti squash to drain the liquid out and get dryer, which is preferable for fritters. Give these easy yummy makeovers a try!!
Tuscan Chicken and Spaghetti Squash
1 medium spaghetti squash
1 pound boneless, skinless chicken (cut into bite size pieces)
Salt
Pepper
1 teaspoon Italian seasoning
2 tablespoons butter
4 cloves garlic (minced)
1 shallot (minced)
2 tablespoons sun-dried tomatoes (packed in oil, drained
1 cup heavy cream
1/3 cup Parmesan cheese (grated)
3 ounces baby spinach
Carefully pierce the spaghetti squash into the center with a knife several times. Place on a microwave-safe plate and cook on high for 8-12 minutes or until tender. Let cool while you prepare the chicken.
Season the chicken with salt, pepper and Italian seasoning.
Melt 1 tablespoon of the butter in a large, deep skillet over medium-high heat. Add the chicken and cook until it's no longer pink in the center, about 7 minutes.
Remove the chicken from the pan, place on a plate and tent with aluminum foil to keep warm.
Add the remaining butter to the pan along with the garlic and shallot. Cook 1-2 minutes or until they just start to soften.
Mix in the sun-dried tomatoes and cook an additional minute.
Pour in the heavy cream and cook until hot and bubbly, about 1-2 minutes.
Turn off the heat and stir in the Parmesan cheese and spinach. Add the chicken and any accumulated juices back to the pan.
Once the squash is cool, cut it in half length-wise, remove the seeds and scrap out the strands with a fork.
Stir the squash into the cream sauce until evenly coated.
Cheesy Hash Brown Spaghetti Squash (definitely a keeper)
1 medium spaghetti squash
1 tablespoon butter
2 teaspoons extra virgin olive oil
1 large onion, minced
2 cloves garlic, minced
1 cup sour cream
1 cup shredded cheddar cheese, divided
Salt
Pepper
Red Pepper Flakes
Wash and cut your spaghetti squash in half lengthwise. Remove the seeds with a spoon.
Place it in your microwave, cut side up, and cook for 10-12 minutes...until softened. Or bake at 425 degrees, cut side up, for 45-50 minutes Remove and let cool for about 10 minutes.
Once the squash has cooled enough to handle, scrape the insides into a large bowl.
If you weren't using your oven, preheat it to 400 degrees.
In a cast iron skillet, add butter and olive oil then add shallots. Cook over medium heat until beginning to soften, about 3 minutes. Add garlic and sauté for about 30 seconds.
To the skillet, add squash, sour cream, and half the cheese. Season with salt & pepper. Mix to combine everything and beginning to heat through.
Remove from heat, cover with the rest of the cheese and then place into the oven.
Bake until bubbly; about 15-18 minutes.
Carefully remove from oven and then season with red pepper flakes if using.
Allow to set for about 5 minutes, then serve!
Broccoli Stuffed Lasagna
2 small spaghetti squash (about 1 lb. 10 oz. each)
1 c. no-salt-added small-curd cottage cheese
1/4 c. grated Romano cheese
Kosher salt and pepper
8 oz. frozen broccoli florets, thawed, squeezed of excess moisture and chopped
3/4 c. low-sodium marinara or tomato sauce
3 oz. part-skim mozzarella, grated
Using a large serrated knife, cut the spaghetti squash in half lengthwise. Use a spoon to scrape out and discard the seeds.
Place all 4 squash halves, cut side down, on a large piece of parchment paper in the microwave. Cook on high power until just tender, 9 to 11 minutes.
Meanwhile, heat broiler and lower the rack to the middle position of the oven. In a bowl, combine the cottage cheese, Romano and tsp pepper; fold in the broccoli.
Season the squash halves with tsp each salt and pepper, then use a fork to scrape up most of the squash strands, leaving them in the squash. Divide the cheese mixture among the squash and top with the sauce, then the mozzarella. Broil until the filling is heated through and the top is golden brown, 2 to 3 minutes. Serve with a green salad, if desired.
Serves 4, each serving contains; Calories 217, Fat 8.5g.
Stuffed Spaghetti Squash with Chicken and Cheese
2 8 ounce boneless, skinless chicken breasts, cooked and shredded
1 2 1/2 -3 pound spaghetti squash, halved lengthwise
1 ½ cups red enchilada sauce, divided
1 medium zucchini, diced
1 cup shredded pepper Jack cheese
Prepare squash by cooking and scraping out the squash from the shells. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, 1/2 teaspoon pepper and 1/4 teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining 1/4 cup enchilada sauce and cheese.
Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.
Serves 4, each serving contains; Calories 408, Protein 33g., Carbohydrates 20g, Fat 22g.
Spaghetti Squash Lo Mein
1 small spaghetti squash ( about2 pounds)
2 tablespoons sesame oil
12 ounces of chicken sausage links, or turkey sausage links
2 ½ cups shredded carrots
2 ½ cups shredded red cabbage
¼ teaspoon salt
1/8 teaspoon pepper
¼ cup chopped cilantro
Optional for topping reduced sodium soy sauce, Sriracha
Halve squash lengthwise; discard seeds. Place squash on a microwave-safe plate, cut side down; microwave on high until tender, about 15 minutes. Cool slightly. Separate strands with a fork.
In a large skillet, heat 1 teaspoon oil over medium-high heat; sauté sausage until browned, 4-6 minutes. Remove from pan.
In same pan, heat 2 teaspoons oil over medium-high heat; sauté carrots and cabbage until crisp-tender, 4-6 minutes. Stir in salt and pepper. Add squash, sausage and remaining oil; toss and heat through. Sprinkle with cilantro. If desired, serve with soy sauce and chili sauce.
Serves 4, each 1 ½ cup serving contains; Calories 266, Protein 17g., Carbohydrates 20g, Fat 14g., Cholesterol 70mg.
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