Italian Spaghetti Squash

This is a wonderful dish when your craving pasta, but are also watching your calories.  The flesh part of the spaghetti squash when removed, comes out in long strands, resembling the noodles from which its name comes from.  While eliminating calories by cutting out the pasta, you add a unique flavor and slight crispy crunch from the spaghetti squash.  These “noodles” are tossed with vegetables and feta cheese to bring this recipe to deliciousness.  You may add or substitute different vegetables, like zucchini or yellow squash if you prefer.  Serve this dish with a nice loaf of fresh warm bread  Considering all the carbs you cut by eliminating the pasta, you deserve it.

Servings:  4

Ingredients:

  • 1 spaghetti squash
  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 1/2 cups tomatoes (about 3 Roma tomatoes) chopped
  • 1 (2.25-ounce) can sliced black olives, drained and rinsed
  • 3/4 cup reduced fat feta cheese, crumbled
  • 2 tablespoons fresh basil, chopped
  • salt and pepper to taste
  • red pepper flakes if desired

Directions:
1.  Preheat oven to 350°.  Spray cookie sheet with nonstick cooking spray.  Cut spaghetti squash in half lengthwise, scoop out seeds with spoon. Place spaghetti squash, cut-sides down, on the baking sheet and bake for 40 minutes or until a sharp knife can be inserted with only little resistance.  Remove squash from oven, and set aside to cool enough to be easily handled.

2.  Meanwhile, heat oil in a skillet over medium heat.  Add onion to skillet and saute until tender, approximately 2 minutes.  Add garlic and saute for another 2 minutes. 

3.  Stir in tomatoes and black olives, cook only until tomatoes are warm. Remove from heat, add feta and basil, toss well. 

4.  Using a fork, scrape out insides of spaghetti squash and place in large bowl.  Add sauteed vegetables to spaghetti squash and mix well.

5.  Place servings in individual bowls, salt and pepper to taste and garnish with a fresh basil leaf and/or red pepper flakes.

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