Roasted Spaghetti Squash with Tomatoes, Kale, and Herbs

Growing ever more popular, spaghetti squash has a sweet flavor and a tender interior that, once cooked until tender, you can remove with a fork and toss like spaghetti. If you prefer, you can roast the squash and tomatoes up to a day ahead of time, then heat them with the sautéed kale. Sprinkle with Pecorino or other hard grating cheese, such as Parmesan or Romano, then serve as a main course, toss with cooked pasta, or enjoy as a side dish.

Serves 4 • Prep Time: 15 minutes • Cook Time: 1 hour

 

2  tablespoons olive oil

2  spaghetti squash

8  Roma tomatoes

3  large cloves garlic, minced

1/4  teaspoon dried red pepper flakes

1  head kale, stems removed and leaves chopped

1  teaspoon dried oregano

2  tablespoons dry white wine or vegetable broth

Salt and pepper

2  tablespoons grated pecorino, romano, or parmesan cheese

1. Preheat the oven to 400°F and line two large rimmed baking sheets with aluminum foil. Place 1 tablespoon of oil in a large nonstick skillet. Using a pastry brush, lightly brush the foil with a little of the oil. Cut the squash in half lengthwise and scoop out the seeds. Place the squash, flesh side down, on the prepared pans. Roast for 30 minutes.
2. Cut the Roma tomatoes in half lengthwise. Remove the pans from the oven and place the tomatoes, cut side down, around the squash. Return to the oven and roast for 20 minutes longer, or until the squash is tender when pierced with a fork and the tomato skins have shriveled. When cool enough to handle, use a fork to scoop out the strands of squash. Peel off the tomato skins. Use the squash and tomatoes right away, or cover and refrigerate until ready to finish the dish.
3. To finish the dish, heat the remaining olive oil in the skillet over medium-high heat. Add the garlic and red pepper flakes, then the kale. Sauté for about 8 minutes, until the kale is emerald green and crisp-tender. Stir in the oregano and wine until well combined. Then stir in the squash and tomatoes. Toss the squash, tomatoes, and kale mixture together like pasta. Season to taste.
4. Serve in shallow bowls and top each with 1/2 tablespoon cheese.

Calories 164 • Total Fat 9g • Saturated Fat 1.5g • Carbohydrates 19g • Protein 6g • Dietary Fiber 4g • Sodium 110mg

 

WHO KNEW?

Q: How do I buy a spaghetti squash?

A: Averaging 4 to 8 pounds, the cylinder-shaped spaghetti squash is generally available year-round with a peak season from early fall through winter. While a true spaghetti squash is pale ivory to pale yellow in color, an orange spaghetti squash, known as Orangetti, is higher in beta carotene and a little sweeter than the paler variety. A low-calorie vegetable, spaghetti squash has just 37 calories in a four-ounce serving loaded with nutrition.

 

DID YOU HEAR THE NEWS?

The Surprising Impact of Kale

 

Researchers have found that the cruciferous family of vegetables (also known as “brassica”), including kale, cabbage, broccoli, turnips, and Brussels sprouts, may help protect against cancer due to naturally occurring chemicals that disrupt the cancer-forming process. (See the Beller Nutritional Institute report, see here.)

Kale is also good for your bones because it is a great source of calcium and high in vitamin K. The calcium in kale is more absorbable than the calcium in milk, which makes it an even more powerful protector against osteoporosis (a common side effect of some kinds of breast cancer treatments). Vitamin K has been demonstrated to reduce the rate of bone loss in postmenopausal women.