Spaghetti Squash About 0.67 Kg Each • $3.73 / Kg Final Cost By Weight

Spaghetti squash is a versatile type of winter squash known for its unique flesh that, when cooked, separates into long, thin, spaghetti-like strands. This feature makes it a popular low-calorie and low-carb alternative to traditional pasta. Here is an overview of its nutritional value, common uses, and how to cook and store it. ### **Nutritional Highlights** Spaghetti squash is very low in calories and carbohydrates compared to wheat pasta, while being a good source of fiber and select vitamins. | Nutrient (per 1 cup, cooked) | Value | Key Benefits | | :--- | :--- | :--- | | **Calories** | $\approx 42 \text{ kcal}$ | Excellent for weight management. | | **Carbohydrates** | $\approx 10 \text{ g}$ | Significantly lower than regular pasta. | | **Dietary Fiber** | $\approx 2.2 \text{ g}$ | Supports digestive health and promotes fullness. | | **Vitamins** | Vitamin C, Vitamin B6, Niacin, Pantothenic Acid | Antioxidant properties and supports energy metabolism. | | **Minerals** | Manganese, Potassium | Supports bone health and healthy blood pressure. | ***Note:** A comparable serving of cooked wheat spaghetti contains around 200-220 calories.* ### **How to Cook Spaghetti Squash** The most common method is roasting, which yields the best flavor and texture. 1. **Prep:** Preheat your oven to $400^{\circ}\text{F}$ ($200^{\circ}\text{C}$). Carefully cut the squash in half lengthwise (or widthwise for longer strands). Scoop out the seeds and stringy parts using a spoon. 2. **Season & Roast:** Drizzle the cut surfaces with olive oil and sprinkle with salt and pepper. Place the halves, cut-side down, on a baking sheet. 3. **Bake:** Roast for $\mathbf{30 \text{ to } 45 \text{ minutes}}$ (time depends on squash size) or until the flesh is easily pierced with a fork. Be careful not to overcook, as it can become mushy. 4. **Shred:** Once cool enough to handle, flip the squash halves and use a fork to scrape the flesh from the shell, working from the sides toward the center. The flesh will naturally separate into "spaghetti" strands. *You can also cook it in a microwave (about 8-12 minutes) or a slow cooker.* ### **Common Uses** The mild, slightly nutty flavor makes it a perfect canvas for many dishes: * **Pasta Substitute:** Toss the strands with marinara sauce, pesto, or butter and Parmesan cheese, just as you would with traditional pasta. * **Stuffed Squash:** Use the roasted shells as "boats" to hold the squash strands mixed with ground meat, vegetables, and cheese, then bake until bubbly. * **Side Dish:** Serve the strands simply seasoned with butter, garlic, herbs, salt, and pepper. * **Casseroles/Gratins:** Use the strands as a low-carb base in baked casseroles. ### **Storage** | State | Storage Method | Shelf Life | | :--- | :--- | :--- | | **Whole, Uncut** | Store uncovered in a cool, dark, dry place (like a pantry). | **1 to 3 months** (up to 1 month at room temp) | | **Cut, Raw Halves** | Wrap tightly in plastic wrap and store in the refrigerator. | **Up to 5 days** | | **Cooked Strands** | Store in an airtight container in the refrigerator. | **3 to 4 days** | | **Cooked Strands (Freezing)** | To prevent wateriness, squeeze or drain excess moisture, then place in freezer bags or containers. | **Up to 8 months** |