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Garlic Spaghetti Squash

Heart Healthy Garlic Spaghetti Squash Recipe

                   
Garlic Spaghetti Squash
Toss roasted spaghetti squash with cherry tomatoes, chopped zucchini and capers for a uniquely delicious vegetarian main dish. Black pepper and jalapeños add a spicy kick that takes this gluten-free recipe to the next level.
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Ingredients
Recipe yields 6 servings
1 medium spaghetti squash
1 small onion, diced
4 garlic cloves, minced
1 jalapeño pepper, seeded and chopped
1 small red bell pepper, diced
1/8 tsp salt
1/8 tsp black pepper
1/2 tsp capers, drained and rinsed
2 Tbsp fresh lemon juice
1 tsp lemon zest
1 cup cherry tomatoes, halved
1/4 cup chopped zucchini
1 Tbsp black olives
2 oz reduced-fat feta cheese
2 Tbsp chopped fresh basil
Lemon wedge, for garnish
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Helpful how to videos
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Directions
Step 1

To roast spaghetti squash: Preheat the oven to 400°. Pierce the squash all around with a sharp knife. Place the squash on a roasting pan and roast for 1 hour, or until the squash is fork-tender. Remove the squash and set aside to cool.

Step 2

Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat until hot. Add the onion, garlic, jalapeño, bell pepper, salt, black pepper and capers; cook and stir for 5 minutes, or until the onion has softened.

Step 3

When the squash is cool enough to handle, with a sharp knife, slice it in half crosswise. With tongs, remove the seeds and pulp and discard. With a fork, separate the “meat” of the squash in spaghetti-like strands. Add the spaghetti squash to the skillet mixture. Add remaining ingredients except basil and lemon wedges and cook for 5 to 10 minutes, or until heated through.

Step 4

Sprinkle with basil. Serve with lemon wedges, if desired.

Time: 90 minutes
Servings: 6
Calories: 66
Make this for: Gluten Free
Dietary Review:
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This recipe has been reviewed by a dietitian.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:66
total fat:2g
sat fat:1g
cholesterol:3mg
sodium:193mg
total carb:9g
fibers:1g
proteins:3g

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About This Healthy Recipe

When you’re craving pasta but don’t want all the carbs that go along with it, eat spaghetti squash. This heart-healthy spaghetti squash recipe is a great substitute for carb-heavy spaghetti and contains lots of fiber and other vitamins and minerals. Once cooked, the strands of squash resemble the texture and taste of pasta, but with far more nutrients. Mixing this healthy spaghetti substitute with vibrant-tasting and colorful vegetables, like red bell pepper, cherry tomatoes, zucchini, jalapeno and olives makes this dish not only a visually-appealing masterpiece but a deliciously tasteful one, too! For those following a gluten-free diet, you’ll be happy to know that spaghetti squash is a wonderful substitute for pasta, which typically contains gluten. It also fits into a diabetic-friendly diet since spaghetti squash doesn’t spike blood sugar like pasta does. Make this as a flavorful side dish or as a satisfying vegetarian entrée that’s sure to please everyone at the table.

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Heart Healthy Garlic Spaghetti Squash Recipe
Ingredients
Recipe yields 6 servings
1 medium spaghetti squash
1 small onion, diced
4 garlic cloves, minced
1 jalapeño pepper, seeded and chopped
1 small red bell pepper, diced
1/8 tsp salt
1/8 tsp black pepper
1/2 tsp capers, drained and rinsed
2 Tbsp fresh lemon juice
1 tsp lemon zest
1 cup cherry tomatoes, halved
1/4 cup chopped zucchini
1 Tbsp black olives
2 oz reduced-fat feta cheese
2 Tbsp chopped fresh basil
Lemon wedge, for garnish
Directions
Step 1

To roast spaghetti squash: Preheat the oven to 400°. Pierce the squash all around with a sharp knife. Place the squash on a roasting pan and roast for 1 hour, or until the squash is fork-tender. Remove the squash and set aside to cool.

Step 2

Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat until hot. Add the onion, garlic, jalapeño, bell pepper, salt, black pepper and capers; cook and stir for 5 minutes, or until the onion has softened.

Step 3

When the squash is cool enough to handle, with a sharp knife, slice it in half crosswise. With tongs, remove the seeds and pulp and discard. With a fork, separate the “meat” of the squash in spaghetti-like strands. Add the spaghetti squash to the skillet mixture. Add remaining ingredients except basil and lemon wedges and cook for 5 to 10 minutes, or until heated through.

Step 4

Sprinkle with basil. Serve with lemon wedges, if desired.

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