Description
Roasted Spaghetti Squash with Garlic & Herbs
Ingredients :
1 medium spaghetti squash (about 2-3 lbs)
2 tbsp extra virgin olive oil
Salt and pepper, to taste
2 cloves garlic, minced
Fresh herbs (optional, like parsley or basil), finely chopped
Grated Parmesan cheese (optional for serving)
Directions:
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Brush the inside of each half with 1 tbsp of olive oil and season with salt, pepper, and minced garlic.
Place the squash halves cut-side down on the prepared baking sheet and roast for about 40 minutes, or until the flesh is tender and can be easily shredded with a fork.
Once cooked, use a fork to scrape the flesh of the squash into noodle-like strands.
Toss the spaghetti squash strands with a drizzle of olive oil, fresh herbs, and a sprinkle of Parmesan cheese if desired.
Prep Time: 10 mins
Kcal: 120 per serving | Servings: 2
Step-by-Step Guide
1. Preheat and Prep: Preheat your oven to 400°F (200°C). Line a sturdy baking sheet with parchment paper for easy cleanup.
2. Cut Safely: Carefully cut the spaghetti squash in half lengthwise from stem to base. A sharp chef’s knife and a steady hand are crucial. For extra safety, you can microwave the whole squash for 2-3 minutes to slightly soften the skin first.
3. Seed and Season: Use a sturdy spoon to scoop out all the seeds and stringy pulp from the center of each half. Brush the entire cut surface generously with olive oil. Season liberally with salt, black pepper, and the minced garlic, ensuring it adheres to the oiled flesh.
4. Roast: Place the squash halves cut-side down on the baking sheet. Roasting face-down steams the flesh in its own moisture, resulting in perfectly tender strands. Roast for 35-45 minutes, until the outer shell gives easily when pressed.
5. Shred and Finish: Let the squash cool for 5-10 minutes until manageable. Then, use a fork to scrape the flesh from the skin in long, noodle-like strands. Transfer to a bowl and toss with your chosen finishing ingredients.
Serving Suggestions
This versatile squash is a fantastic low-carb base. Serve it as a bed for hearty Bolognese, creamy Alfredo, or a simple marinara sauce. For a protein-packed meal, top it with grilled chicken, meatballs, or sautéed shrimp. For a lighter option, toss the strands with pesto, cherry tomatoes, and fresh mozzarella for a “pasta” salad.
How-to Summary
Cut a spaghetti squash in half lengthwise, remove the seeds, and season the flesh with oil, salt, pepper, and garlic. Roast cut-side down at 400°F for 40 minutes until tender. Scrape the flesh into strands with a fork and toss with herbs and cheese.
Frequently Asked Questions
Can I cook spaghetti squash in the microwave? Yes. Pierce the whole squash several times, microwave on high for 5-7 minutes, let cool, then cut, seed, and scrape. The texture may be slightly wetter.
How do I store leftovers? Store cooked strands in an airtight container in the refrigerator for up to 4 days. Reheat gently in a skillet or microwave.
Why is my squash watery? This is often due to overcooking or not roasting it cut-side down. Ensure you roast face-down and check for doneness starting at 35 minutes.
Can I eat the skin? No, the skin of spaghetti squash is very tough and is not edible. It serves only as a cooking vessel.
Is spaghetti squash keto-friendly? Absolutely. With only about 7 grams of net carbs per cup, it’s an excellent low-carb and keto-friendly alternative to pasta.
Common Mistakes to Avoid
Avoid cutting the squash widthwise, as this creates shorter strands. Do not roast it cut-side up, as this dries out the flesh. Do not undercook it; the flesh should shred very easily. Finally, do not skip the step of brushing with oil, as it is essential for flavor and preventing dryness.
Conclusion
Roasted spaghetti squash is a simple, healthy, and delicious foundation for countless meals. Mastering the basic technique of cutting, roasting face-down, and properly shredding unlocks a world of low-carb, nutrient-rich possibilities. With its mild flavor and satisfying texture, it’s a guaranteed way to add more vegetables to your diet without sacrificing comfort.