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Noodle Squash
Columns & Opinion
October 13, 2023
Noodle Squash

Spaghetti squash is a winter vegetable, but readily available year round. It has a nice, nutty flavor and is super easy to cook. It’s a trifecta of perfection when it comes to choices-available, flavorful and easy!

Spaghetti squash is a winter vegetable, but readily available year round. It has a nice, nutty flavor and is super easy to cook. It’s a trifecta of perfection when it comes to choices-available, flavorful and easy!

Spaghetti squash is an oval vegetable native to Central America and is closely related to pumpkin and zucchini. The rind is firm and tough surrounding a thick flesh with the seeds gathered in the middle much like its cousin, the pumpkin. It’s typically medium in size, about 5-8 pounds, which is kinda heavy for a veggie. It has a mild flavor that easily absorbs the flavors used with it so it works well with just about anything. It is known as spaghetti squash because the flesh inside, when cooked can be easily shredded into long ‘noodles.’ It does not taste like pasta however so if that’s what you are looking for, you will be disappointed.

It is nutrient dense in just one cup while also being low in calories at just 42. It has 10 carbs in that same cup compared to 47 in a cup of pasta. This cup has 2 grams of fiber and 1 gram of protein. It also has moderate amounts of Vitamin C and B6, Manganese, Niacin and Potassium along with small amounts of thiamine, magnesium, folate, calcium, and iron.

Of course, there are other benefits to this vegetable. The Vitamin C pulls double duty as an antioxidant. It also includes beta carotene which also pulls multiple duty including also as an antioxidant. Antioxidants are known to curb free radicals and reduce your risks of chronic diseases. The fiber is great for digestive health. Fiber moves more slowly through your digestive system adding bulk to your stool and helping keep you regulated. Fiber rich diets are supposed to help those suffering from diverticulitis, intestinal ulcers, hemorrhoids, and gastroesophageal reflux disease. The low calorie count plus high fiber makes it a great option for those watching their calorie intake as well. The fiber helps you feel full longer too.

Spaghetti squash is versatile and can easily be substituted for pasta in most dishes. For those that prefer staying low carb, it’s something to add to the rotation with zucchini noodles so you don’t always eat the same thing every time you want something pasta-ish!

When picking a squash, you want a firm, evenly yellow skin with few to no blemishes. There are, however, some white or even orange varieties. If you find those, just make sure the color is fairly even across the squash. They can be stored, uncut, up to 6 months in a cool, dry place. Stock up and save it for a rainy day! One more thing to note. This squash has a high moisture level. You can either salt the squash to draw some of that out before roasting or, once roasted, leave it in a colander to drain a little if desired. I typically leave salt out of everything, but I lightly salt these to dry them some. I rarely taste it in the dishes. Make your grocery list, meet me in the kitchen and let’s enjoy ‘spaghetti’ of a different variety!

--- Garlic Parmesan Spaghetti Squash 1 spaghetti squash Avocado oil Salt and pepper, to taste 2 tsps. garlic powder ¼ cup grated Parmesan ¼ cup chopped parsley, optional Preheat oven to 400°F. Line baking sheet with parchment paper. Microwave squash 3-5 minutes to soften just enough to make it easy to cut. Cut stem end off squash-just enough to make it flat. Cut squash in half lengthwise. Make sure you use sharp knife or this won’t be easy. Scoop out innards and seeds with sturdy spoon. Brush surface of flesh of both halves with avocado oil. Sprinkle each with salt and pepper to taste and garlic powder. Place each half, cut side down, on prepared baking sheet. Roast for 35-50 minutes or until flesh is tender when poked with fork and it has reached your desired tenderness. For crunchy noodles, roast 35 minutes. For al dente noodles, roast 40-45 minutes. For tender noodles, roast 50 to 55 minutes. I roasted mine for about 45 minutes and it was perfect for me. They were not crunchy, but they weren’t soggy either. Once cool enough to handle, use fork to shred roasted flesh into strings. Add parmesan and taste. Adjust flavor if desired by adding more seasoning or cheese. Top with parsley if desired. I served mine with tilapia filets. Yum!

--- Taco Spaghetti Boats

2 spaghetti squash 2 tsps. avocado oil Salt and pepper, to taste 2-3lbs ground turkey 1 medium yellow onion, diced ¼ cup taco seasoning, more or less to taste 1 10oz can diced tomatoes and chilies Toppings as desired such as shredded cheese, diced tomatoes, diced red onion, sliced avocado and sour cream Preheat oven to 400°F and line baking sheet with parchment paper. Microwave squash 3-5 minutes to soften just enough to make it easy to cut. Scoop out innards and seeds with sturdy spoon. Brush surface of flesh of both halves with avocado oil. Sprinkle each with salt and pepper to taste. Place each half, cut side down, on prepared baking sheet. Roast for 35-50 minutes until it has reached your desired tenderness. While squash cooks, prepare your toppings. Heat large skillet over medium heat. Add onions and ground turkey. Break meat with spatula or spoon. Cook until meat is no longer pink and is cooked through, stirring occasionally. Add taco seasoning and canned tomatoes and mix well. Cook for another 2-3 more minutes or until hot. Remove from heat. Remove squash from oven and thread flesh with fork to make spaghetti. Be careful not to break skin of the squash and leaving shredded squash in shell. Add meat mixture to each half, making sure to get juices. Top as desired and enjoy!

Recipe adapted from eatthegrains.com.

--- BBQ Chicken Spaghetti Boat 1 medium spaghetti squash Avocado oil Salt and pepper, to taste 1 Tbsp. butter ¼ yellow onion, diced 2 cups cooked chicken, diced ½ cup favorite barbecue sauce 1 cup shredded cheese of choosing Preheat oven to 400°F and line baking sheet with parchment paper. Microwave squash 3-5 minutes to soften just enough to make it easy to cut. Scoop out innards and seeds with sturdy spoon. Brush surface of flesh of both halves with avocado oil. Sprinkle each with salt and pepper to taste. Place each half, cut side down, on prepared baking sheet. Roast for 35-50 minutes until it has reached your desired tenderness. Once cool enough to handle, use fork to shred roasted flesh into strings. Melt butter in large skillet over medium heat. Add onions and sauté until translucent, 3-5 minutes. Add chicken and barbecue sauce. Cook until heated through. Remove about 1/2-3/4 squash strands and toss together with your chicken in skillet. Add about ½ cup cheese. Stuff back into your squash boat and top with remaining cheese. If desired, return to oven to melt cheese, or just leave on counter for 5 minutes to melt. Top with jalapeño pieces, bell peppers or any veggies as desired.

--- Creamy Shrimp Spaghetti

1 spaghetti squash Avocado oil Salt and pepper, to taste 2 Tbsps. unsalted butter 2 tsps. minced garlic 2lbs. small shrimp 1 14.5oz jar 4 cheese pasta sauce Preheat oven to 400°F and line baking sheet with parchment paper. Microwave squash 3-5 minutes to soften just enough to make it easy to cut. Scoop out innards and seeds with sturdy spoon. Brush surface of flesh of both halves of squash with avocado oil. Sprinkle each with salt and pepper to taste. Place each half cut side down on prepared baking sheet. Roast for 35-50 minutes until it has reached your desired tenderness. Melt butter in large skillet. Add garlic and sauté until fragrant, 2-3 minutes. Add shrimp and season to taste with salt and pepper or other seasoning as desired, such as Cajun or Old Bay. Cook approximately 5 minutes on both sides until shrimp is no longer pink. Add pasta sauce and cook until heated through. Use fork to shred roasted flesh into strings and add to skillet. Stir to combine and serve immediately.

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