Spaghetti is a starchy food. In other words, it contains a lot of carbohydrates per serving (about 42 grams, to be precise, and that’s in a serving according to the label, not a typical American serving, which is twice that amount). Spaghetti squash on the other hand, is not starchy. It’s one of the few winter squashes that is actually in the category of non-starchy vegetable, with only seven grams of carbohydrates in one cup. Heck, eat two cups if you must, it’s only fifteen grams, still only one-third the amount found in one serving of spaghetti. Not only does spaghetti squash have very few carbs, but it also has a lot of nutrients, per calorie, therefore making it a nutrient dense food (as most vegetables are, really).I try to take advantage of this time of year as much as possible, and purchase as many spaghetti squash as aI can. I just can’t get enough! We tried growing them in our garden this year, but failed miserably. One day we will have spaghetti squash in our garden, you just wait. Until then, I get it from the store and look for fun recipes to create, such as this casserole. It was so simple and delicious, I’ve made it several times since first discovering it.
Greek Spaghetti Squash Casserole
- 1 spaghetti squash, halved and seeded
- 2 Tbsp. olive oil
- 1 onion, chopped **
- 1 clove garlic **
- 1½ cups chopped tomatoes
- ¾ cup crumbled feta cheese
- 3 Tbsp. sliced green or black olives
- 2 Tbsp. chopped basil
- Preheat oven to 250 degrees F. Lightly grease baking sheet.
- Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in preheated oven, or until a sharp knife can be inserted with only a little resistance (NOTE: You could also put both halves in a microwave for ~12 minutes, instead of using the oven). Remove squash from oven and set aside to cool enough to be easily handled.
- Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir tomatoes and cook until tomatoes are warmed through.
- Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.
** If you are following a low FODMAPs diet omit the garlic and onion. Replace the flavor by using a Tuscan or garlic-infused olive oil, instead of plain, and add chopped chives instead of the onion.
Serving size: ⅙th of casserole Calories: 130 Fat: 9.5 g Saturated fat: 3.6 g Carbohydrates: 9.1 g Sugar: 2.5 g Sodium: 271 mg Fiber: 1 g Protein: 3.7 g Cholesterol: 17 mg
Nutrition Highlights: Under 150 calories, good source of vitamin A (10% Daily Value), calcium (12% Daily Value), and vitamin C (15% Daily Value)If you’re thinking it’s not much like a casserole, you’re right. It wasn’t even made in a casserole dish. But, the recipe was called a casserole, so … it’s a casserole. It was actually much easier than a casserole, so that’s a plus. Nick and I chowed down on this for a couple nights. It tasted great jazzed up with some grilled chicken too (or topped with a dollop of Plain Greek yogurt. Yeah, I said it). But no, these two extras weren’t necessary. This dish was divine.Stay tuned for Friday’s post, which will be a highlight of my Top Ten Weight Loss/Management Products and Foods. Spaghetti squash might just be on that list.
Enjoy your day!