Spaghetti Squash I

Spaghetti Squash I

Fruits and Vegetables Vegetables Squash Winter Squash Spaghetti Squash

The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute different vegetables, but be sure to use ones that have contrasting colors.

Servings per recipe: 6
Calories per serving: 147
Preparation time: 15m
Total cooking time: 45m


  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 1/2 cups chopped tomatoes
  • 3/4 cup crumbled feta cheese
  • 3 tablespoons sliced black olives
  • 2 tablespoons chopped fresh basil


  • 1   Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
  • 2   Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool enough to be easily handled.
  • 3   Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir in tomatoes and cook until tomatoes are warmed through.
  • 4   Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.

Nutrion facts:

Total Fat 9.8g 15%
    Saturated Fat 4.0g  
Cholesterol 17mg 6%
Sodium 269mg 11%
Potassium 276mg 8%
Total Carbohydrates 12.8g 4%
Dietary Fiber 1g 4%
Protein 4.1g 8%
Sugars 3g  
Vitamin A 576IU  
Vitamin C 10mg  
Calcium 134mg  
Iron 1mg  
Thiamin 0mg  
Niacin 2mg  
Vitamin B6 0mg  
Magnesium 25mg  
Folate 31mcg