It’s squash season! For the sake of convenience, here’s a squash recipe you don’t need to bake. Quick-cooked spaghetti squash is topped with sautéed onions, mushrooms and tomatoes for a simple, healthy and fiber-rich dinner entree.
Garlic Parmesan Spaghetti Squash
- 1 medium (505 g) spaghetti squash (about 1 1/2–2 pounds)
- 1 1/2 tablespoons olive oil
- 1 medium (110 g) onion, chopped
- 4 cloves garlic, minced
- 1/8 teaspoon crushed red pepper
- 1/2 teaspoon salt
- 2 (8-ounce or 450 g) packages cremini or button mushrooms, sliced
- 2 large (180 g) tomatoes, seeded and diced
- 2 teaspoons fresh thyme leaves
- 3 tablespoons chopped fresh parsley
- 2 teaspoons sherry or red wine vinegar
- 1/4 cup (1 ounce or 25 g) grated Parmesan cheese
Microwave squash on high for 1–2 minutes. Cut in half, scoop out middle and discard seeds and pulp. Place cut side down in a microwave-safe baking dish with 1/4 inch water. Microwave on high for 12 minutes, or until tender when pierced with a knife.
Meanwhile, heat olive oil in a large skillet over medium-high heat. Add onions, garlic, red pepper, salt and mushrooms. Cook for 5–6 minutes, stirring occasionally, until vegetables are tender. Stir in tomatoes and thyme, and cook until heated through, about 1 minute.
Shred squash with a fork and transfer to a serving bowl or plates. Top with mushroom mixture. Sprinkle with parsley and Parmesan.
Serves: 4 | Serving Size: 1 1/4 cups spaghetti squash + 1 cup sauce
Nutrition (per serving): Calories: 207; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 6mg; Sodium: 460mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 10g; Protein: 10g
Nutrition Bonus: Potassium: 542mg; Iron: 10%; Vitamin A: 25%; Vitamin C: 41%; Calcium: 8%