Spaghetti Squash Is A Delicious, Nutritious Meal In Itself
Copyright 1994 The State(Columbia, S.C.)
From Knight-Ridder/Tribune Information Services
Selected and Prepared by Tribune Media Services
By Karla Cook
It's a cliche in a squash shell: Don't judge one by
its cover. Behind that unassuming,
pale yellow, semihard oval shell is a treat that needs
only cooking before it becomes a
base for subtle sauces, or, with a touch of fresh-grated
cheese, fresh-ground pepper and a
bit of butter, a meal in itself.
Spaghetti squash plants are members of the gourd family
and originally came from Italy,
writes Bert Greene in ``Greene on Greens'' (Workman,
$13). But, adds Sandra Strauss in
``Fancy Fruits and Extraordinary Vegetables'' (Hastings,
$10), the Japanese perfected it in
The spaghetti squash is on the intimidatingly large
side, but gather your courage, and
you'll be pleasantly surprised by its sweet, mild and
slightly crunchy spaghettilike
One cup, baked or boiled and drained, contains 46 calories
and 28 milligrams of sodium.
It has a respectable amount of potassium and vitamin
At the market, choose the palest yellow squashes that
are heavy for their size. Avoid any
with green spots, which indicate the squash isn't mature.
At home, store them at room temperature in a cool, dry
To prepare, boil for 30 to 45 minutes, then half and
seed. Or pierce the whole squash in
several places, then microwave on high power until tender,
about 12-15 minutes,
rotating halfway through cooking.
Or bake the whole squash in a shallow pan at 375 degrees
until tender, first piercing the
squash in several places with a fork.
SPAGHETTI SQUASH WITH EGGPLANT TOPPING
1 spaghetti squash, about 3 pounds
1 eggplant, about 2 pounds
1/2 teaspoon salt
1 garlic clove
4 to 5 tablespoons olive oil
1 teaspoon dried basil
1/2 teaspoon dried oregano
3 tablespoons butter
3/4 cup freshly grated Parmesan cheese
4 tablespoons chopped fresh parsley
Pierce whole squash with fork and cook, either by baking
at 375 degrees until tender, or
microwaving for 12-15 minutes. Set aside.
Meanwhile, peel eggplant and cut into 1/2-inch cubes;
there should be about 4-5 cups.
Sprinkle cubes with 1/2 teaspoon salt and place in colander;
let drain for 15-20 minutes.
Peel and mince garlic.
Heat oil in large nonstick skillet; add eggplant, garlic
and herbs. Saute for 8-10 minutes,
or until eggplant is tender.
Cut squash in half and remove seeds. Loosen strands
with a fork, remove from the shell
and heap on a serving platter. Melt butter and drizzle
Blot excess oil from eggplant and place eggplant on
squash. Sprinkle with cheese and
From ``Fancy Fruits and Extraordinary Vegetables,''
by Sandra Strauss (Hastings House,
NUTRITIONAL INFORMATION PER SERVING: Calories, 472;
protein, 12.9 grams;
carbohydrates, 37.7 grams; total fat, 32.3 grams; cholesterol,
38.1 milligrams; saturated fat,
11.5 grams; dietary fiber, 15.6 grams; sodium, 776 milligrams;
sugar, 8.58 grams; vitamin
A, 98 retinol equivalents; vitamin C, 21.1 milligrams;
calcium, 431 milligrams; iron, 3.15
milligrams; alcohol, 0 grams.