Spicy Spaghetti Squash






Spaghetti squash is low in calories, high in vitamins and antioxidants. One cup 42 calories and has no saturated fat or cholesterol.  The vegetable is an excellent source of beta carotene.   Spaghetti squash also contains significant amounts of niacin, vitamin B6, potassium, manganese, fiber and vitamin C.

Nutritional Information

Amount per Serving:


Calories 180

Total Fat 5g

Carbs 19.5g

Fiber 6.8g

Protein 17.3g

Cholesterol 33mg

Sodium 262mg




Spaghetti Squash

How To Cook Spaghetti Squash

  • Bake It -- Pierce the whole shell several times with a large fork or skewer and place in baking dish. Cook squash in preheated 375?F oven approximately 1 hour or until flesh is tender.
  • Boil It -- Heat a pot of water large enough to hold the whole squash. When the water is boiling, drop in the squash and cook for 20 to 30 minutes, depending on its size. When a fork goes easily into the flesh, the squash is done.
  • Microwave It -- Cut squash in half lengthwise; remove seeds. Place squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. Add more cooking time if necessary. Let stand covered, for 5 minutes.

Once the squash is cooked, let it cool for 10 to 20 minutes so it will be easier to handle, before cutting in half (if it wasn't already) and removing the seeds. Pull a fork lengthwise through the flesh to separate it into long strands.

Serve with your favorite pasta sauce or try the recipe below!


Spicy Spaghetti Squash

Original Recipe Yield 6 Servings



  • 1 small spaghetti squash cooked and scoooped out with fork
  • 1 tsp olive oil
  • 1/2 cup minced onion
  • 3 cloves garlic, minced
  • 2 green onions, minced
  • 12 ounces ground white meat turkey
  • 2 cups crushed tomatoes
  • 2 tbsp red wine
  • 2 tsp capers
  • 2 tsp minced fresh oregano
  • 2 tsp crushed red pepper flakes
  • 2 tbsp chopped fresh parsley


  1. Heat the oil in a skillet over medium high heat. Add the onion, garlic and scallions and saute for 2 minutes. Add the turkey and cook for 4 minutes. Add the tomatoes and wine and bring to a boil, lower the heat and simmer for 20 minutes.
  2. Add the capers, oregano, red pepper flakes and parsley; simmer for 5 minutes. If the squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top the squash with the sauce and serve.


Recipe from Allrecipes.com

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