HANDS-ON: 15 MIN. // TOTAL: 1 HR. 10 MIN. // MAKES 4 TO 6 CUPS
The long strands from this large yellow squash are not only a gluten-free substitute for rice and pasta, but also a way to pack in more veggies. Prep at the beginning of the week to yield 4 to 6 cups of strands; then reheat and toss with protein, veggies, herbs, cheese, or sauce for super-fast entrées and sides. The options this low-calorie, low-carb veggie offers are endless.
1 (3-pound) spaghetti squash
1 to 2 tablespoons extra-virgin olive oil
Salt and black pepper
1 Preheat the oven to 350°F. Cut the squash in half lengthwise. Scrape out and discard the seeds and membranes. Place the halves, cut sides down, in a large baking dish; add water to a depth of 1/4 inch.
2 Bake for 45 to 50 minutes or until tender. Remove the squash from the oven. Turn the cut sides up; cool for 10 minutes. Scrape the flesh of the squash with a fork into spaghetti-like strands. Discard the skins.
3 Heat a large skillet over medium heat. Add the oil to the pan; swirl to coat. Add the squash strands and cook for 2 minutes or until warm throughout. Season lightly with salt and pepper. Serve or store in an airtight container in the refrigerator.
(SERVING SIZE: 1 CUP): CALORIES 62; FAT 3G (SAT 0G, UNSAT 2G); PROTEIN 1G; CARB 10G; FIBER 2G; SUGARS 4G (ADDED SUGARS 0G); SODIUM 108MG; CALC 3% DV; POTASSIUM 4% DV
IN THE MICROWAVE: Pierce the squash using a knife, making 6 to 8 cuts (about 1/2 inch deep). Place the whole squash in the microwave on its side and cook on HIGH for 4 minutes. Rotate the squash and cook on high for an additional 4 to 6 minutes, or until the outside of the squash gives slightly when touched. Carefully cut the squash in half lengthwise, placing the halves cut sides up, and cool for 10 minutes. Scrape out and discard the seeds and membranes. Then, scrape the flesh of the squash with a fork into spaghetti-like strands. Discard the skins.
IN THE MULTICOOKER: Follow the directions for preparing the squash in the microwave, but place the whole pierced squash and 1 cup water in the multicooker. Close and lock the lid on the multicooker, and pressure-cook for 15 minutes. Once done, release the steam and open the multicooker as directed by the manufacturer. Carefully cut the squash in half lengthwise, placing the halves cut sides up, and cool for 10 minutes. Scrape out and discard the seeds and membranes. Then, scrape the flesh of the squash with a fork into spaghetti-like strands. Discard the skins.