Spaghetti Squash with Tomatoes, Basil and Parmesan

Name: Spaghetti Squash with Tomatoes, Basil and Parmesan
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 6 oz, raw, about small Squash (Spaghetti); 1/4 cup, cherry, thinly sliced Tomatoes (Grape); 2 teaspoons Parmesan Cheese (Grated); 3/4 teaspoon Olive Oil (Extra Virgin); 1/2 teaspoon, or 2 tablespoons fresh, chopped Dried basil; a pinch Dried oregano; to taste Salt and black pepper

Spaghetti squash strands with cherry tomatoes, basil and Parmesan — 117 calories.

117kcal per serving

3.4gprotein

14.5gcarbs

6.1gfat

107 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook15 min

Total25 min

Makes1 serving

DifficultyEasy

Spaghetti squash pulled into strands and tossed with cherry tomatoes, basil and Parmesan — 117 calories for a plate that looks like a bowl of pasta.

The fork does the work. Drag it along the length of the cooked squash and the flesh separates into strands on its own; go across and you get pulp.

It is a base, not a main course on its own — the protein is low. It earns its place next to chicken, meatballs or a fried egg.

Ingredients

Servings

Squash (Spaghetti)6 oz, raw, about small (170 g)
Tomatoes (Grape)1/4 cup, cherry, thinly sliced (37 g)
Parmesan Cheese (Grated)2 teaspoons (6 g)
Olive Oil (Extra Virgin)3/4 teaspoon (3.4 g)
Dried basil1/2 teaspoon, or 2 tablespoons fresh, chopped
Dried oreganoa pinch
Salt and black pepperto taste

Cook’s tips

Scrape with a fork along the length of the squash, not across it — that is what gives you strands instead of mush.
Let the squash rest the full 3 minutes before scraping. It keeps cooking in its own steam and the shell is easier to handle.
No microwave: roast the halves cut side down at 400°F for about 40 minutes. Keep leftovers in the fridge up to four days.
Contains: milk (Parmesan).
Dairy-free: skip the Parmesan — the dish drops about 25 calories and 2 g of protein. Naturally gluten-free.

Method

Wash your hands and all surfaces before you start.
Cut the squash in half lengthwise and scoop out the seeds. Set the halves cut side down in a glass dish with about 1/4 cup of water.
Cover and microwave on high 12 minutes, or until the shell gives when pressed. Let it stand covered 3 minutes.
Whisk the oil, basil, oregano and most of the Parmesan in a bowl.
Scrape the squash flesh out with a fork — it comes away in strands. Toss the strands with the dressing and the tomatoes.
Top with the rest of the Parmesan, salt and pepper.

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