Low-carb foods 101: spaghetti squash

August 5, 1:46 PMSt. Louis Low-Carb ExaminerAmy Dungan

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Spaghetti squash is an excellent nutritional value. Source

Very few foods elicit the what-the-heck-is-that look from grocery store cashiers like the spaghetti squash. Varying from around 2 pounds, to some as big as 8 pounds, they look like somewhat like it's relative the yellow squash - on steroids. But don't let appearances deceive you. This winter squash is a carb bargain, and tasty too.

At just 31 calories and around 7 net carbs per cup, it's a wonderful addition to just about any diet plan. You'll also be getting a good source of niacin, potassium, vitamins B6 and C.

Choosing a spaghetti squash is simple. Look for a squash that is pale and even in color that is free of soft spots.  The size of squash you'll want really depends on how many you need to serve. You can generally get about 4 cups from a 3 pound fruit. (Yes, it's technically a fruit.) It can be stored at room temperature for about a month, or can be cooked ahead of time and stored in the refrigerator or freezer for quick use.

Now that you've chosen that perfect squash, I'm sure you'd like to know what to do with it. Obviously it doesn't make a good bowling ball.

The stringy consistency of spaghetti squash makes it a wonderful substitute for pasta. While the texture isn't exactly the same, the taste is amazing and you may find you like it even better than traditional pasta.

To cook your squash, you can cut it in half lengthwise and remove seeds. Lay both halves, flat side down, on a baking sheet and bake at 350 degrees for approximately one hour, or until soft. Times may vary depending on the size of your squash. A quicker way to cook spaghetti squash is by microwave. Put the fruit on a microwave safe plate and pierce holes around the shell several times. Then place in the microwave, on high, for approximately 5 to 6 minutes per pound. (You'll hear it "scream" a bit. Don't worry. That's steam escaping and not the squash writhing in pain.)  You'll know it's ready when the shell is soft. Let cool slightly before removing and be careful when you cut it open. Nothing like steam burns to ruin a good meal. Once it's cool enough to handle, scoop out the seeds and use a fork to pull the strands free from the shell.

Found several years ago on the forum Low Carb Friends, the following recipe from Josie is an amazing example of what can be done with spaghetti squash.

Josie's Spaghetti Squash Monterey

Below are more mouth-watering ways to enjoy this versatile fruit and still achieve that figure you've always dreamed of.

Spaghetti Squash Alfredo

Spaghetti Squash Casserole

Spaghetti Squash Lasagna Casserole

Sweet Spaghetti Squash

Spaghetti Squash with Fresh Tomato Sauce

Low-Carb Spaghetti Squash Patties

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