This squash was named for the stringy and noodle-like appearance of its flesh. The taste and texture are a cross between a winter squash, like butternut, and a summer squash, like zucchini. It is more starchy than a summer squash so you can bake it, mash it, or use it in a soup. But less starchy than the winter squash and therefore lower in carbohydrates and calories.
Today in class we prepared roasted spaghetti squash as a side dish. Sliced lamb top round with a green peppercorn cream sauce, and potatoes fondant were the other components on the plate. Everything was nice, but the simple squash was my favorite part, and the most healthy. It had a sweet taste like butternut squash, but with a lighter body and texture. The vibrant yellow-orange flesh of the squash brightened everything else on the plate. Its preparation was minimal, but with beautiful and delicious results.
Nutrition Facts: For 1/2 cup cooked
Total Fat: 0
Carbohydrates: 5 grams
Fiber: 2 grams
Protein: 1 gram
The Good: Spaghetti squash is low in calories, fat and cholesterol, but high on taste. It is a good source of many vitamins and minerals including vitamin C, vitamin B6, niacin, potassium, manganese, pantothenic acid. Also a good source of fiber. Like all brightly colored vegetables, it has additional antioxidants that help protect your body from cancers and chronic disease.
The Bad: Preparation takes planning ahead to preheat the oven and roasting the squash usually takes 30-45 minutes. Half of the grams of carbohydrate come from natural sugars.
Recommendations: This vegetable earns its place on the balanced plate. A nutritious and delicious vegetable to include in your diet. Tastes like a butternut squash, but with half the calories and carbohydrates (a half a cup of butternut squash cooked will cost 41 calories and 11 grams of carb). This squash would work as the star of a soup, risotto, or pasta dish, or prepared as a side dish mashed, baked, or sauteed.